Breathing: it is obviously one of the most basic things people do. Yet, what if I told you most people aren’t breathing properly and, consequently, compromising their health? You might be confused as to why something as simple as breathing needs to be discussed in the first place. Is there really a “correct” way to breathe? This article will show you that, yes, there is an optimal way to breathe, and doing so can have a number of health benefits.

Improper Chest Breathing

First, it is important to discuss that the vast majority of people breathe improperly and are called “chest breathers”. You can observe if you are a chest breather by simply taking in a deep breath, and noticing if your chest, traps, and shoulders seem to rise up when doing so. Now, chest breathing is not optimal because it is a shallow form of breathing, meaning that the proper amount of oxygen is not getting into your lungs (Harvard Health Publishing, 2009). With chest breathing, the diaphragm is limited in its range of motion, and other muscles are forced to take over, such as the external intercostals, sternocleidomastoid, and even the pectoralis minor, all of which help pull the ribs up and out and expand the chest (Harvard Health Publishing, 2009). And since the diaphragm is the most important out of those muscles for proper inhalation, limiting its range of motion through chest breathing can result in suboptimal breathing, shortness of breath, and even anxiety (Harvard Health Publishing, 2009).

Proper Diaphragmatic Breathing

Fortunately, there is a proper way to breathe called diaphragmatic breathing, or belly breathing, that is much more optimal. Diaphragmatic breathing is actually the natural and innate way humans breathe, and it is an inborn process (Harvard Health Publishing, 2009).  You can observe this by watching an infant breathe; they will predominantly use their belly/diaphragm to breathe and will use very little, if any of their chest. But, how did we get away from this natural breathing in the first place? Well, it primarily results from the constant stresses that people are faced with, in addition to the fact that many people suppress their emotions such as anger or sadness (Harvard Health Publishing, 2009). All of these things can contribute to increased stress, anxiety, and shallow chest breathing (Harvard Health Publishing, 2009). However, you can gradually relearn the process by practicing diaphragmatic breathing daily, and it is very simple to do.

How to Practice Deep Diaphragmatic Breathing

First, lie down on your back and hold your hands on your stomach or lower abdomen. Next, simply observe your breathing patterns for a few moments. Now, take a very slow, deep breath, breathing in through your nose and letting that air flow down into your lower stomach. Feel your hands on your stomach rise as you inhale. Then, exhale through the mouth or nose, whatever is most comfortable, feeling your hands on your stomach fall. Continue this process for a few minutes, breathing slowly and consciously breathing “through the stomach”. This is diaphragmatic breathing, as summarized by Harvard Health Publishing (2009).

When you breathe in this manner, it fully utilizes the diaphragm. Specifically, inhaling correctly allows the diaphragm to contract and move down, creating more space in the chest cavity, which allows the lungs to expand fully (Harvard Health Publishing, 2009). Unsurprisingly, diaphragmatic breathing leads to optimal oxygen intake and a proper exchange of incoming oxygen for outgoing carbon dioxide that is expelled when you exhale (DiClementi, 2016). Also, breathing in through the nose is best since it helps to normalize and regulate breathing volume (DiClementi, 2016). In addition, the nose contains nitric oxide which helps to open the airway and blood vessels more effectively (DiClementi, 2016).

All of the Benefits

Now, with an understanding of how to properly breathe, we can get to the most important part of diaphragmatic breathing: the benefits. And there are many. First, diaphragmatic breathing has been found to decrease heart rate and blood pressure, mainly by increasing parasympathetic nervous system activity, which is important for feeling relaxed (Varvogli & Darviri, 2011). Deep diaphragmatic breathing can also reduce hypertension, reduce acute stress, and even to help manage asthma and its related symptoms (Varvogli & Darviri, 2011). Furthermore, while diaphragmatic breathing has a relaxing and stress-reducing effect, it can also increase feelings of calm alertness and invigoration (Varvogli & Darviri, 2011).

Another study helps to highlight diaphragmatic breathing’s benefits, too. Individuals who participated in a deep breathing intervention showed reduced levels of negative emotion, increases in sustained attention levels, and decreased cortisol levels (remember, cortisol is the primary stress hormone). (Ma, et al., 2017). On the other hand, individuals from the control group who did not participate in the intervention (i.e. were most likely chest breathing) had none of the mentioned positive results (Ma, et al., 2017). So, all of this information helps to emphasize that deep diaphragmatic breathing is a very effective way to reduce stress and anxiety, improve attention and alertness, and improve overall well-being, both physically and mentally.

I would recommend to start practicing diaphragmatic breathing at least once per day for five to 10 minutes. In addition, try to become aware of your breath throughout the day, and if you feel yourself breathing through the chest, try to consciously fix it. Over time, diaphragmatic breathing will take over subconsciously, and it will once again feel natural.

Wim Hof Method?

Now, the above practice can be very beneficial, yet there is another practice that can lead to even better results, that still incorporates diaphragmatic breathing. I present to you, the Wim Hof method. Briefly, Wim Hof is a man known as the “Ice Man” and has completed many astounding feats related to cold exposure and breathing. If you want to look up more information on him, you can simply google his name and I’m sure plenty of results will come up. One of the things he teaches is his breathing method, and this method is supposed to substantially increase energy production and focus, among other benefits (DiClementi, 2016).

How to Perform the Wim Hof Method

To do this, lie down as you would for normal diaphragmatic breathing. Breathe through your nose, but unlike regular diaphragmatic breathing, try to take in as much air as you possibly can. Simply exhale normally, and then repeat for 30 times, trying to take in as much air as possible on each breath. After 30 times, breathe out and then hold your breath, using a stopwatch to see how long you can hold it. When you can’t hold the breath any longer, exhale and then take another deep inhale and hold that for 10-20 seconds before exhaling out again. That is one round. Repeat the process three to four times, or even just two more times if you’re just starting out.

Enhance Oxygen Levels

Now, what is the purpose of doing this method? According to Wim Hof, breathing in this manner creates a state of hyperoxygenation, and allows your cells to become fully saturated with oxygen. And unsurprisingly, due to stress, anxiety, and a number of modern life circumstances, most people do not have optimal oxygen levels, so this technique is a great way to get back to optimal levels. One of the first things you’ll notice this about this method is how long you can hold your breath after it. After merely the first round, you should be able to hold it for at least 60 seconds. As you continue to practice over time, you’ll find that you can hold your breath for up two or three minutes after each round, if not more. I have personally practiced this method for a couple of months now, and on my last round, I usually can hold the breath for almost two minutes.

Many Benefits of the Wim Hof Method

But, the real benefits from this method aren’t simply from being able to hold your breath longer, although this is a great indicator that your body is nearing towards optimal oxygen levels. And when this happens, it can lead to a number of benefits. First, this technique can lead to increased focus and mental clarity (Innerfire BV, 2019). You’ll even notice a profound relaxing effect after doing this method, almost like a natural high. I can personally attest to this, and it feels very good. Also, this method can benefit both the heart and the immune system (Innerfire BV, 2019). Furthermore, this method has been scientifically proven to help with sleep, reduce stress, increase creativity/mental functioning, and potentially improve sports performance and recovery from physical activity (Innerfire BV, 2019).

Wim Hof specifically states that while this practice can be performed every day, it should especially be done whenever you are feeling low on energy, depressed, anxious, or otherwise stressed out (Innerfire BV, 2019). In a sense, this method can act as a “drug”, and in a world full of many harsh drugs that people use to get high and/or escape their problems, maybe this method can be a great alternative. So, just like regular diaphragmatic breathing, I would recommend practicing this every day. But, the best schedule is the one you can commit too, so if you can only do it three times a week, for example, that is fine. Whatever you can fit into your schedule.

Powerful Techniques

Taken together, both regular diaphragmatic breathing and the Wim Hof method are powerful techniques that have a number of benefits. These benefits will be evident initially. But of course, like most things, the best results come from sustained and long-term practice. And if you do this, you will notice reduced stress and anxiety, improved mental clarity and focus, and an overall improved physical and mental well-being. Just think about it. All of these benefits, simply by changing your breath. Once again, it shows that the simplest things in life can usually lead to the most beneficial results. I hope you try some of these techniques, and that you fully experience the benefits!

For more information on Wim Hof, and how he combines breathing techniques with cold exposure, you can visit his site at https://wimhofmethod.com

References

DiClementi, A. (2016). Hydration, oxygenation, and light. The biohacker’s guide to upgraded energy and focus (pp. 244-270). Biohacking Secrets.

Harvard Health Publishing. (2009). Take a deep breath. Retrieved from https://www.health.harvard.edu/staying-healthy/take-a-deep-breath

Innerfire BV. (2019). The science behind the Wim Hof method. Retrieved from https://wimhofmethod.com/science

Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., and Li, Y.-F. (2017). The effect of diaphragmatic breathing on attention, negative affect, and stress in healthy adults. Frontiers in Psychology, 8, 1-12. https://doi.org/10.3389/fpsyg.2017.00874

Varvogli, L., & Darviri, C. (2011). Stress management techniques: Evidence-based procedures that reduce stress and promote health. Health Science Journal, 5(2), 74-89. Retrieved from http://www.hsj.gr/medicine/stress-management-techniques-evidencebased-procedures-that-reduce-stress-and-promote-health.php?aid=3429