You're Breathing Wrong: Here's How to Fix It
Have you ever thought about how you breathe? It sounds silly, right? Breathing is something we do automatically, but what if I told you that most of us are doing it wrong? This simple mistake can have a big impact on our anxiety levels, energy, sleep quality, and overall well-being. Today, I’m going to dive into the science of proper breathing and why it’s crucial to breathe through your nose, with the tip of your tongue resting on the roof of your mouth, and your teeth slightly separated. Let’s break it down.
The Science of Breathing
When you breathe through your nose, you activate your diaphragm more effectively. The diaphragm is a dome-shaped muscle at the base of your lungs that plays a crucial role in breathing. Engaging your diaphragm helps your lungs inflate more fully, allowing you to take in more oxygen with each breath. More oxygen means better energy levels and improved brain function. Mouth breathing, on the other hand, tends to be more shallow, engaging only the upper chest and leading to less efficient oxygen exchange.
Moreover, breathing through the nose helps regulate the balance of carbon dioxide and oxygen in your blood. This balance is essential for maintaining the right pH levels in your body, which in turn affects your overall health and well-being. When you breathe too quickly or through your mouth, you expel too much carbon dioxide, disrupting this balance and potentially leading to symptoms like dizziness, shortness of breath, and even anxiety.
The Role of the Tongue and Teeth
Now, let's add in the tongue and teeth. Placing the tip of your tongue on the roof of your mouth, just behind your front teeth, and keeping your teeth slightly separated, helps maintain the natural position of your jaw. This posture supports the airway, making it easier for air to flow smoothly through your nose and into your lungs. It also encourages proper alignment of your head and neck, reducing strain and tension in your muscles.
I learned all of this from my TMJ specialist, whom I've been working with to address my persistent jaw pain. This has been a result of grinding/clenching at night due to increased stress levels (even though I consistently wear a night guard). Do you ever find yourself grinding/clenching your teeth at night in times of high stress?
Breathing and Anxiety Management
Anxiety is a big stressor for many of us, and one simple way to manage anxiety is through proper breathing. When we’re anxious, we tend to take rapid, shallow breaths. This type of breathing can actually make anxiety worse by triggering the body's stress response. Nose breathing, with the correct tongue and teeth posture, helps promote slow, deep breaths that activate the parasympathetic nervous system. This system is responsible for the "rest and digest" response, which counteracts the stress response and helps calm you down.
Research has shown that diaphragmatic breathing can significantly reduce cortisol levels, the hormone associated with stress. By practicing deep, slow breaths, you can lower your heart rate and blood pressure, creating a sense of calm and relaxation. This can be especially helpful during stressful situations, such as before a big presentation or when dealing with a difficult task at work. Imagine breathing through your nose like you're smelling a flower, holding it for a few seconds, and then breathing out through your mouth like you're blowing out a birthday candle.
The Impact on Sleep
People with anxiety often struggle with insomnia and poor sleep quality. Proper breathing is especially important when you’re asleep. Mouth breathing at night can lead to snoring and sleep apnea, conditions that disrupt your sleep and leave you feeling tired and groggy the next day. By breathing through your nose, you can improve the quality of your sleep, ensuring you wake up refreshed. Nose breathing promotes better oxygen exchange and keeps your airways open, reducing the likelihood of sleep disturbances.
Sleep apnea, in particular, is a serious condition where the airway becomes blocked during sleep, leading to pauses in breathing. This can result in fragmented sleep and decreased oxygen levels in the blood. Chronic sleep apnea is associated with an increased risk of heart disease, stroke, and other health issues.
There are a few products out there that can assist with nose breathing while asleep. Most people are familiar with "Breathe Right" strips that lay across the bridge of your nose and pull your nostrils open. I also have a few friends who swear by mouth tape. I personally love my Ebreathing nasal dilator. You can grab a trial pack on Amazon for $12.
Boosting Energy Levels
Ever notice how a few deep breaths can make you feel more alert? That’s because proper breathing increases oxygen flow to your brain and muscles. When you breathe correctly, you’re essentially giving your body a natural energy boost. This is why athletes and fitness enthusiasts often focus on their breathing techniques to enhance performance. But you don’t need to be an athlete to reap the benefits. Incorporating proper breathing into your daily routine can help you maintain higher energy levels throughout the day.
Think of your body like a car engine. When you provide it with the right fuel and maintain it properly, it runs smoothly and efficiently. Proper breathing is like giving your body premium fuel. It ensures your organs and tissues get the oxygen they need to function optimally, helping you stay energized and focused. When everything is running smoothly, we have more energy to dedicate to coping with our anxiety, so it comes full circle.
Regulating Your Nervous System
The way you breathe has a direct impact on your nervous system. Deep, diaphragmatic breathing stimulates the vagus nerve, which runs from your brainstem to your abdomen and is a key player in the parasympathetic nervous system (the one that calms us down). Activating this nerve helps reduce heart rate, lower blood pressure, and promote relaxation. This is why practices like yoga and meditation place such a strong emphasis on breathing techniques. By mastering proper breathing, you can better regulate your nervous system and manage stress & anxiety more effectively.
The vagus nerve also plays a role in reducing inflammation in the body. Chronic inflammation is linked to a variety of health problems, including autoimmune diseases, depression, and even cancer. By practicing proper breathing and stimulating the vagus nerve, you can help keep inflammation in check.
Practicing Good Breathing Posture
So, how do you make proper breathing a habit? It takes practice, but the good news is that it’s easy to incorporate into your daily life. One helpful exercise is to check your posture and breathing whenever you see a particular color or number throughout your day. For example, every time you see the color red or the number seven (like on a clock), take a moment to notice your breathing. Are you breathing through your nose? Is the tip of your tongue resting on the roof of your mouth? Are your teeth slightly separated?
Another technique is to set reminders on your phone or place sticky notes around your home and office. These little cues can help you remember to check in with your breathing and make adjustments as needed. Over time, these small, consistent efforts will help you develop good breathing habits that become second nature.
Breathing is something we often take for granted because it's so automatic, but doing it correctly can have a profound impact on our well-being. By focusing on nose breathing, with the correct tongue and teeth posture, you can improve your energy levels, manage anxiety, enhance sleep quality, and better regulate your nervous system. Start paying attention to how you breathe and make small adjustments throughout your day. With consistent practice, you’ll retrain both your brain and muscles to adopt these healthy breathing habits automatically.
