Today let’s dive into the importance of proper breathing, one of the most fundamental aspects of health and fitness, but one that most people take for granted. We are born with an innate ability to perform this skill correctly, and it’s essential to our survival.
Despite this level of importance and former mastery, the majority of adults have forgotten how to perform this skill correctly, and it negatively impacts their health, energy, metabolism, and ability to get fit and lose weight.
To placate the technical geeks out there, I’m actually talking about breathing and respiration. Breathing is the physical act of getting air into the lungs, while respiration refers to the exchange of gasses in the lungs. Both are essential.
Importance of Proper Breathing
This simple act that we do every few seconds of our life is a skill that needs constant work and development to maintain under the stresses and habits of modern life.
Before you write me off as clinically insane, or say “I already know how to breathe”, let’s look at the facts.
- The ability to get air into our lungs is essential to human health
- Oxygen from the air we breathe is transferred to all the cells in our body and is critical to numerous cellular and metabolic processes
- Carbon dioxide is removed from the body through exhalation
- Breathing is regulated in the brain stem (and numerous other brain centers), and is reflexive (we don’t have to think about it)
- Unlike other visceral processes (digestion, endocrine, and cardiovascular), breathing is also under voluntary and behavioral control, including influence from emotions and stress.
- This voluntary control allows us to learn targeted breathing skills that can maximize health and performance while minimizing or reversing the negative impact of (di)stress
Yes, it’s true that you are breathing right now, but I’m willing to bet on a few things:
- Until reading this message, you haven’t been thinking about your breathing mechanics (rate, depth, technique, etc.)
- You were/are likely breathing from a position of poor posture (hunched spine, head forward, compressed abdomen, minimal core control, etc.)
- Outside of a few moments of clarity and self-awareness, this is your default posture and breathing pattern.
As with fitness and nutrition, we can be “going through the motions”, but not reaping the benefits that happen when things are done correctly.
The great news is that proper breathing is pretty easy to learn
It also comes with a massive range of benefits. Here are a few of them:
- Improved mood, confidence, and self-esteem
- More effective use of oxygen, leading to better metabolic function (such as the increased ability to use fat for fuel)
- Reduced stress levels, lower, heart rate, decreased blood pressure, and lower systemic load
- Stronger and more stable core, better posture, improved mobility, fewer aches and pains
- Greater lung volume, better exercise performance, and even an increased VO2 max…without additional exercise!
When you look at these (and more) benefits of proper breathing mechanics, it’s crazy that more people aren’t knocking down the doors of professionals to learn these breathing techniques.
Proper Breathing Techniques
There are two main types of breathing you want to master
- Relaxed, “belly” breathing (AKA, “diaphragm” or “Yoga” breathing)
- Braced breathing
“Belly” Breathing technique
Most people are familiar with relaxed breathing. If you’ve ever done a Yoga Class, this is what’s done during Savasana at the end of class. It involves breathing deep into the “belly” so that your abdominal wall “rises and falls” (when you are lying on your back).
This style of breathing is great for relaxation, meditation, non-active mindfulness, and falling asleep at night.
To practice this, lay flat on your back with one hand on your belly, and the other on your chest. Breathe deeply IN for 3 seconds, and then slowly out for 3 seconds (a more advanced option is to extend the exhale to 6 seconds) while only the belly rises and falls. Your chest should not rise and fall.
The challenge is that chronic stress and emotionally charged situations create a “Chest breathing” pattern that stimulates further “fight or flight” responses in the body. Consequently, many people show hormonal and physiological stress responses even though they are physically “at rest”. This chronic stress state is a massive reason so many people struggle to lose weight, despite diet and exercise.
Practicing relaxed “Yoga” style breathing at various points throughout your day is a great way to focus, reduce stress, and manage anxiety, among other benefits. It also trains your body to adopt a more functional default breathing pattern.
The downside of relaxed breathing is that it’s wholly unsuitable for physical activity and exercise. This is due to the core bracing and stability required during these situations.
In my next post, I will dive into the details of braced breathing.
Stay tuned!
In the meantime, practice your relaxed breathing mechanics for a few minutes each day, and let me know how it goes.
Because I know it can be difficult to know where to start, my team and I are here to help! Book Your FREE Consultation session and let’s BEGIN!
Expert Personal Training and Lifestyle Coaching To Help You Thrive
Comments
Breathing is so important. Deep breathing is a great too for anxiety and stress management.
Exaclty! thanks for commenting
Interesting post! I have yet to look into proper breathing as I have to admit it’s not something I have prioritized. But I can see why it can be powerful and helpful because I do know when I am stressed taking a few minutes to separate myself from the situation helps. This includes clearing off my mind, unclenching my jaw or fist. It would be beneficial to include proper breathing in my routine!
Maureen
Thanks for the feedback!
I totally stand by what you’re saying! I’ve really gotten into the practise of various breathing techniques in recent years, and it can do such wonders for your body.
And the mind! Thanks for sharing!
Well, you called me perfectly. I’m always hunched and breathing improperly. I had no idea there was an actually correct way to breathe!
Thanks for commenting, and good luck!
I just visited your article on Fresh Fitness about the importance of proper breathing in the modern age, and I must say, it’s incredibly insightful! Your exploration of the role of breathing techniques in promoting physical and mental well-being offers valuable insights for readers looking to improve their overall health. In today’s fast-paced world, where stress and anxiety are prevalent, your emphasis on mindful breathing as a tool for relaxation and stress relief is particularly timely. By highlighting the benefits of proper breathing practices, you’re empowering your audience to prioritize self-care and mindfulness in their daily lives. Keep up the fantastic work of promoting holistic wellness!
Thanks you for a great feedback and comment!
I first learned about proper breathing techniques when I was an athlete as a child. Later in life I started learning more about proper breathing (because I had forgotten all about it) after suffering a panic attack. We get so caught up in life that we can forget about the simplest things – like breathing. Thank you for this reminder!
Exactly Laura, breathing can easily be overlooked.
It’s amazing how something as simple and automatic as breathing can have such a significant impact on our health and well-being. It’s unfortunate that many people take proper breathing for granted and don’t pay attention to their breathing mechanics. Learning proper breathing techniques, such as relaxed “belly” breathing and braced breathing, can have a range of benefits, including improved mood, reduced stress levels, better exercise performance, and more. It’s definitely worth taking the time to learn and practice these techniques for a healthier and happier life.
Good point Sonia. Thanks for a great feedback!
Great post and you couldn’t be more right about the importance of proper breathing. As someone who got interested in freediving a while ago, this article reminded me of some of the practices. Thanks for sharing!
And thank you Ginger for the feedback!
Thanks for pointing out the importance of proper breathing. I use deep breathing exercises to defuse anxiety, which makes me feel much better.
Thanks for sharing that with us!
I do work on belly breathing with yoga. I also have the pilates breathing that’s sometimes done.
Great to hear that.
I had a student go into a panic attack of sorts. I stooped down next to her and helped her take deep breaths and she slowly came back to us. It was a little scary but the breathing really, really helped her.
Wow, great feedback. Realy intense situation and you dealth with it fantastic. .
Great information. Looking forward to learn about braced breathing
Thanks for commenting! Braced breathing will be soon.
Proper breathing’s a big deal, huh? Gotta admit, I don’t always pay attention to it. But hey, gonna try that belly breathing thing. Might help me relax a bit more! 😄
Let us know how do you like it 🙂
The article on the importance of proper breathing in the modern age by Fresh Fitness is truly enlightening. It highlights how something as basic as breathing can have a significant impact on our overall health and well-being. The writing style is clear and informative, making it easy for readers to understand the concepts discussed. It serves as a gentle reminder to pause and pay attention to our breath amidst the hustle and bustle of modern life.
Thank you so much for such a great feedback. WE are truly glad you like the post.
Great post! It was interesting to learn more about breathing. I always try to practice proper breathing to keep my stress levels down!
Exactly Catherine, proper breathing reduces stress levels. Thanks for the feedback.
I found this post about a week ago, but I wanted to give it a try before I left a comment. WOW. Who the heck knew there was a proper way to breathe and that it could make you feel so much better? My body and my mind have been on point over the past few days thanks to this.
We are truly glad that our article helped you in that way. For any other assistance, please send as an email.
What a helpful post to read! I think it’s so important to practice proper breathing, it’s something I try and do every day.
Thanks for commenting!
I will definitely try this! I never really thought of this but it makes a lot of sense!
Let us know how it went and did it help!
Wow! Thanks for sharing this wonderful knowledge on us, this is very important thing to know of each and everyone to continue the good exchange and transportation of gasses in our body.
Thanks for commenting Nikki!
Absolutely agree! Proper breathing is often overlooked, but vital. It affects mood, metabolism, and stress levels.
Exactly Renata! Thanks for engaging!
An interesting post. Proper breathing techniques can be helpful. Thanks for sharing!
Thank you for commenting!
I can see how working on breathing can make a difference. Sometimes I catch myself slouching and shallow breathing, and it feels better to practice a healthier posture and breathing. These are good things to think about.
Thanks for the feedback Marysa!
It’s nice to learn to breathe properly. With the right technique, it can be quite calming.
Yes, it is. Try it out and let us know how it went and did you liked it!
Often I find myself breaking improperly but like you said it’s important that we practice this and break properly. Very informative and I learned something from it. Thank you!
Thank you for commenting!