Top 5 Tips for Healthy Breathing

Most people understand that some lifestyle factors lead to a healthy life. Whether it is about diet, sleep, exercise levels etc we understand simple changes can make big impacts. So what are the top 5 tips for healthy breathing?

1. Breathe through your nose
2. At rest you only need about 1/2 a litre depth of breath
3. Don’t breathe with your chest until demand dictates
4. You need less breaths per minute than you might think
5. Breathing with your diaphragm is best

Breathe through your nose

Breathing through your nose offers several important advantages compared to breathing through your mouth. Here are some of the key reasons why breathing through your nose is beneficial:

1. Filtration of Air: Your nose acts as a natural air filter. The tiny hairs in your nostrils (cilia) and the mucus lining of your nasal passages trap dust, allergens, and other airborne particles, preventing them from entering your lungs. This filtration process helps protect your respiratory system and improves air quality.
2. Humidification: The nasal passages humidify the air you breathe in by adding moisture. This moistening process prevents your respiratory tract from becoming too dry, reducing the risk of irritation and inflammation in your airways.
3. Warming the Air: Nasal breathing warms the air before it reaches your lungs. Cold air can be harsh on your respiratory system, potentially causing bronchoconstriction (narrowing of the airways). The warming effect of nasal breathing reduces this risk and promotes overall respiratory comfort.
4. Nitric Oxide Production: The nasal passages produce nitric oxide, a molecule that has several important functions in the body. Nitric oxide helps dilate blood vessels, increase oxygen uptake in the lungs, and may play a role in improving lung function and overall cardiovascular health.
5. Improved Lung Function: Nasal breathing encourages diaphragmatic breathing, where the diaphragm (a muscle located just below the lungs) plays a more active role in the breathing process. This type of breathing results in deeper breaths and better distribution of oxygen in the lower parts of the lungs, which can improve lung function.
6. Reduced Stress Response: Nasal breathing is associated with the activation of the parasympathetic nervous system, which promotes relaxation and reduces the body’s stress response. It can help lower heart rate, blood pressure, and stress hormone levels, contributing to an overall sense of calm.
7. Enhanced Oxygen Uptake: Breathing through your nose allows for more efficient oxygen uptake in the bloodstream. The nasal passages release nitric oxide, which helps increase oxygen absorption by the blood, potentially improving physical performance.

At rest you only need about 1/2 a litre depth of breath

At rest, your body’s oxygen needs are relatively low, and you typically breathe in and out without conscious effort. The volume of air you breathe in and out with each breath, known as tidal volume, is typically around 500 milliliters (0.5 litre) per breath.

While at rest, the amount of oxygen you require is indeed lower compared to when you’re engaged in physical activity. Your body adjusts your breathing rate and depth to meet its oxygen demands, ensuring that you receive the necessary oxygen for normal bodily functions.

Don’t breathe with your chest until demand dictates

Chest breathing, also known as shallow or thoracic breathing, is a pattern of breathing where the primary movement occurs in the chest and shoulders. During chest breathing, the chest expands and contracts, while the abdomen remains relatively still. This type of breathing is often associated with stress and anxiety.

We may need the added chest expansion when demands increase for example during exercise, but nor before.

You need less breaths per minute than you might think

The normal rate of breathing for most adults at rest is typically around 8 to 15 breaths per minute. This range is considered normal and healthy. However, the ideal rate can vary depending on factors such as age, fitness level, and individual health conditions. Breathing at too fast a rate can lead to reduction in CO2 levels which helps regulate healthy breathing.

The correct rate of breathing plays a vital role in your overall health and well-being. By understanding and practicing controlled, mindful breathing, you can ensure efficient oxygen exchange, reduce stress, improve lung function, and enhance your physical performance. Make the effort to breathe right, and you’ll reap the benefits of a healthier, more relaxed life.

Breathing with your diaphragm is best

Breathing diaphragmatically, also known as diaphragmatic breathing or abdominal breathing, involves engaging the diaphragm, a dome-shaped muscle located beneath the lungs, during the breathing process. This type of breathing offers several benefits:

1. Efficient Lung Function: Diaphragmatic breathing allows for the full expansion of the lungs, maximizing the exchange of oxygen and carbon dioxide. When you breathe deeply using your diaphragm, you increase the amount of oxygen that enters your bloodstream while efficiently expelling carbon dioxide. This leads to improved overall lung function.
2. Lowered Stress Response: Diaphragmatic breathing activates the parasympathetic nervous system, often referred to as the “rest and digest” system. This activation counteracts the sympathetic nervous system’s “fight or flight” response, reducing stress, anxiety, and the release of stress hormones like cortisol. It promotes a sense of calm and relaxation.
3. Enhanced Oxygenation: By utilizing the diaphragm, you optimize the distribution of oxygen-rich blood to the lower regions of your lungs. This is especially beneficial during physical activity, as it can improve endurance and performance by delivering more oxygen to working muscles.
4. Improved Posture: Diaphragmatic breathing promotes better posture. When you engage your diaphragm, you naturally straighten your spine and open up your chest. This can help alleviate tension in the neck and shoulders associated with shallow, chest-based breathing.
5. Pain Management: Deep diaphragmatic breathing can help reduce pain perception. It stimulates the release of endorphins, the body’s natural painkillers, which can be helpful for managing chronic pain or discomfort.
6. Better Digestion: The rhythmic movement of the diaphragm during diaphragmatic breathing can also aid in digestion by massaging the abdominal organs and promoting healthy peristalsis (the movement of food through the digestive tract).
7. Improved Focus and Concentration: Diaphragmatic breathing encourages mindfulness and concentration. When you focus on your breath and engage your diaphragm, you become more present and less distracted, making it easier to concentrate on tasks and reduce mental fatigue.
8. Enhanced Sleep: Incorporating diaphragmatic breathing into your bedtime routine can help you relax and improve the quality of your sleep. Deep, slow breaths with the diaphragm can induce a state of calm conducive to falling asleep and staying asleep.

If you think you may have a problem with your breathing why not give us a call on 0131 478 4646 or book an appointment using our online booking system. We have four Edinburgh physiotherapy clinics for you to choose from.

Our team of experience respiratory physiotherapists are here to help you.