Breathing is supposed to be a no-brainer, but a lot of us are doing it wrong. Breathing is one of those things you never have to think about. In, out, repeat — nothing to it. It’s the easiest thing … until one day, your breathing gets thrown completely out of whack. If you’ve ever struggled with shortness of breath after a virus, or suddenly found yourself panting hard every time you set out for a run, you know the feeling. Officially known as dysfunctional breathing, this maddening issue is actually much more common than you might think — nearly 1 in 10 adults have it. In simple terms, dysfunctional breathing is an irregular pattern of breathing. It can include hyperventilating — when you’re rapidly breathing and exhaling too much carbon dioxide — shortness of breath, or a feeling of “air hunger.” When your breathing is out of whack, it can feel super uncomfortable, even scary. A lot of people describe it as feeling like they can’t get a full breath, even though their oxygen levels are normal. You might notice frequent sighing or yawning, tightness in the chest or throat, fast or shallow breathing, or feeling lightheaded. Dysfunctional breathing is sometimes just a temporary, minor glitch, but in other cases, something medical is going on. The most common culprits are allergies, asthma, vocal cord dysfunction, and stress and anxiety. Improper breathing is not good because it throws off the exchange of gases that regulates many things in your body. Every time you breathe in, the air goes through your trachea to your lungs. Oxygen passes into your bloodstream, and you breathe out carbon dioxide. So, how can you tell if you’re not breathing properly? Get into a relaxing position, put one hand on your chest and the other on your stomach. Now feel yourself breathe. If you’re breathing properly, you’ll feel your stomach rise while your chest doesn’t move. If you notice your chest moving, you’re shallow breathing. To build a healthy breathing habit, follow these medical pointers:
- • Breathe through your nose when you can, because it naturally slows things down.
- • Focus on belly breathing (letting your abdomen rise, not your chest).
- • Slow your breathing down. Take a gentle inhale and a longer, relaxed exhale.
- • If you still notice irregular breathing, work with a specialist (like a respiratory or speech therapist trained in breathing techniques).
There’s no instant fix to correct a disordered breathing pattern, but the good news is that many people begin to feel better within a few weeks of consistent breathing retraining. Getting underlying issues like asthma under control can help speed the process. Beyond that, consistency is key: Keep working on your belly breathing every day. Remember, your body learned this breathing pattern, so it can also unlearn it, but like any habit, it takes repetition.
