Breath

Breathing is a natural and physiological process that supplies oxygen to tissues and removes carbon dioxide, ensuring our very existence. But how much do we really know about breathing and its vital role in our well-being? How can we optimize an action that seems spontaneous, yet can be made more effective to improve quality of life? Understanding the importance of breathing and adopting strategies to enhance it is crucial for our overall well-being, bringing lasting benefits both physically and mentally.

How does breathing work?

The breathing process is essential for human survival, involves complex physiological mechanisms, and is divided into two main phases: inhalation and exhalation. During inhalation, the respiratory muscles, particularly the diaphragm, contract, expanding the thoracic cavity and creating negative pressure. This allows air to flow into the lungs, where gas exchange occurs: oxygen is absorbed into the pulmonary capillaries and carbon dioxide is expelled. Exhalation, on the other hand, involves the relaxation of the respiratory muscles, allowing stale air to leave the lungs.

How is it related to psychophysical health?

Every day we take about 25,000 breaths without noticing, and this constitutes a largely involuntary act that our body performs for us, without which our existence would be impossible. Breathing is not limited to a simple exchange of gases between our body and the surrounding environment, but also supports numerous vital functions for our health that we often take for granted. Breathing is essential for any activity we perform, as it optimizes the functioning of our body. This is the main reason why it has such a profound impact on our overall well-being, including the psychological dimension.

Why is it important to breathe well?

Inefficient breathing can have negative effects on health. Lack of oxygen can cause fatigueFatigue is a common experience that can manifest in many for... More, difficulty concentrating, and reduced physical performance. In addition, shallow breathing can contribute to increased stressWhat is stress? From a clinical perspective, stress is a phy... More and anxietyAnxiety is an emotional response characterized by feelings o... More. On the contrary, deep and rhythmic breathing can help reduce stress, improve concentrationWhat concentration really is and why it’s so hard to maint... More, promote relaxation, and contribute to emotional well-being. The connectionConnection: the human need that precedes all technology Conn... More between breath and mind is well documented; controlled breathing techniques are used in meditationThere are many ways to define meditation, but perhaps the si... More, yoga, and stress management to promote psychophysical balance.

Much of the benefits derived from breathing are attributable to the action of the diaphragm, a muscle that separates the thoracic cavity from the abdominal cavity and regulates the breathing rhythm composed of “inhalation – pause – exhalation”. Since breathing is an action that repeats frequently throughout the day, it is essential to learn how to perform it correctly. A good starting point is to observe the way you breathe: if during inhalation you notice the expansion of the abdomen, it means that the diaphragm is contracting. If, on the contrary, the chest rises during inhalation, this indicates that the chest muscles are involved in the contraction.

Under resting conditions, diaphragmatic breathing is usually used, while chest breathing tends to intervene when there is a greater demand for oxygen, for example during intense physical activity. However, throughout life, various factors can influence this mechanism with significant consequences.

What are the consequences of chest breathing?

Chest breathing, which mainly involves the chest muscles, is often inefficient and is associated with a reduced lung capacity. It can also lead to muscle tension in the upper part of the body. People who breathe mainly with the chest may experience anxiety problems, as this breathing mode can trigger a “fight or flight” response in the nervous system.

What are the benefits of diaphragmatic breathing?

Diaphragmatic breathing involves the use of the diaphragm, a muscle located below the lungs. This type of breathing is deep and slow, and constitutes a key element in many relaxation and stress-reduction practices. Below is a detailed list of the benefits associated with diaphragmatic breathing, all supported by numerous scientific studies:

• Improvement of oxygen supply: diaphragmatic breathing promotes a greater intake of air into the lungs, allowing better oxygenation of the blood and body tissues.
• Reduction of stress and anxiety: diaphragmatic breathing is used in many stress management techniques, such as progressive relaxation. It helps reduce cortisolThe adrenal glands, small pyramid-shaped glands above the ki... More levels (the stress hormone) and promotes a feeling of calm.
• Improvement of posture: practicing diaphragmatic breathing can help develop better body awareness and correct postural problems, as it involves the muscles of the lower chest and abdomen.
• Reduction of cardiac workload: diaphragmatic breathing allows the heart to pump blood more efficiently, reducing the strain on the heart and improving blood circulation.
• Stimulation of the lymphatic system: the movement of the diaphragm during breathing helps drain lymphatic fluids in the body, thus promoting the removal of toxins and strengthening the immune system.
• Improvement of digestion: the pressure exerted on the abdominal tract during diaphragmatic breathing supports the proper functioning of the digestive system, reducing the risk of digestive issues such as gastroesophageal reflux.
• Reduction of chronic pain: diaphragmatic breathing can be helpful in managing chronic pain, including back pain and muscle tension, as it relaxes the muscles and improves circulation.
• Increase in energy and vitality: better oxygenation of the body leads to an overall increase in energy and vitality, helping to combat tiredness and fatigue.
• Improvement of physical performance: in sports, diaphragmatic breathing can help improve respiratory efficiency and endurance, allowing better performance during physical activity.
• Improvement of voice and communication: diaphragmatic breathing is essential for a strong and clear voice. It is also used in the training of actors and singers to improve their performance.
• Improvement of sleep: regular practice of diaphragmatic breathing can help reduce insomnia and improve sleep quality.
• Reduction of blood pressure: deep diaphragmatic breathing helps lower blood pressure, contributing to cardiovascular health.
• Improvement of concentration and mental clarity: adequate breathing provides the brain with an optimal amount of oxygen, improving concentration, memoryMemory is a fundamental cognitive function that consists in ... More, and mental clarity.
• Greater emotional balance: diaphragmatic breathing is a key element in meditation and mindfulness practices and is associated with greater emotional stability and awareness.
• Promotion of body awareness: practicing diaphragmatic breathing can help develop greater awareness of one’s body and physical sensations, contributing to overall well-being.

How do you breathe? How can you train your breathing?

Your breathing is a vital function that you often take for granted, but it is possible to improve it and gain significant benefits. Awareness of your breath can positively affect your overall health and well-being. Here are some ways to train your breathing:

• Deep Breathing. Deep breathing involves the diaphragm and allows greater expansion of the lungs. You can train yourself to breathe deeply by practicing exercises such as the “4-7-8” technique, where you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This exercise can help you relax and improve body oxygenation.
• Meditation. Meditation often emphasizes attention to breathing. By practicing meditation, you can learn to observe your breath in a calm and mindful way. This can reduce stress, anxiety, and promote mental calm.
• Yoga. Yoga incorporates specific breathing exercises, known as “pranayama”, which aim to improve breathing awareness and coordinate breath with body postures. Yoga is an excellent practice for developing mindful and relaxing breathing.
• Biofeedback. Biofeedback is a technique that allows you to monitor your physiological parameters, including breathing, in real time. Through specialized devices or apps, you can observe how your body responds to breathing and learn to control it better.

Breathing training requires consistency. Set aside time every day to practice the breathing exercises you prefer. You can start with just a few minutes a day and gradually increase the time dedicated to this practice.