When you hear people talk about breathing, you may often hear the benefits of deep breathing versus shallow breathing. Deep breathing is viewed often in babies – as we notice their bellies rise and lower with each breath. As we go through our daily routine, without even realizing it, we can find ourselves breathing shallow and even holding our breath. Not a big deal? It actually is…
Shallow breathing affects our physical health in several ways. It limits the amount of oxygen delivered to the body and brain, leading to symptoms such as fatigue, dizziness, and impaired cognitive function. When we breath shallower we begin to use chest and neck muscles for breathing which increases muscle tension, causing stiffness, discomfort, neck pain, headaches, and even change posture over time.
Chronic shallow breathing is linked to reduced lymphocyte levels and weakened immune signaling, making the body more susceptible to illness and slowing recovery from disease or injury. It can worsen pre-existing respiratory conditions (like asthma or COPD) and is a risk factor for cardiovascular issues.
Shallow breathing can trigger an elevated heart rate and palpitations, especially in stressful situations. Shallow breathing activates the body’s fight-or-flight response, which can create a cycle of heightened stress and anxiety. This breathing pattern can precipitate or worsen panic attacks, amplifying feelings of distress.
Studies have shown that improper breathing can negatively affect memory, focus, and emotional regulation. Shallow breathing, especially during sleep (as seen in sleep apnea), can cause poor sleep quality, fatigue, and difficulty concentrating the next day. The combination of poor oxygenation and sleep disruption leads to persistent tiredness and reduced energy levels.
So take a deep breath….and focus on your breath during the day. See if you notice a difference in how you feel!