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TIPS
And yet, deep breaths are not “easy”, as the first yoga class will prove to us. Why this happens and how to fix it
Deep breathing seems rather ‘easy’, a variation of the inhalations and exhalations we do automatically all our lives. And the first yoga class comes and what we had in our minds is overturned, and they put us in strange thoughts and worries: “why is it so hard for me to take slow and deep breaths? Do I have a problem?».
The answer could be yes, or roughly yes, according to pulmonologist Michael J. Stephen, who argues that behind every person who has difficulty taking a deep breath, there is usually a different story.
Photo: Shutterstock
Alarm for more breaths
Research has found for years now that we don’t know how to breathe properly. According to its experts breathworka group of exercises based on deliberate breath control that have been linked to better management of stress and depressive symptoms, for various reasons such as prolonged stress, poor posture or tight pants, we have learned to short and dysfunctional breaths.
We are used to our brain, blood flow and lungs in one specific breathing pattern regarding carbon dioxide and blood pH levels. Trying to breathe slowly, as you would in a yoga session, will automatically mean alarm for more breaths, without achieving the desired result.
The mind puts up obstacles
Another key factor in deep breathing is our mental and emotional state. The intense rhythms of everyday life that keep us in overstimulation, in a permanent state of “fight or flight” they do not lend themselves to relaxation and proper, deep breathing. According to yoga teacher Alex Artymiak, when we are stressed or anxious we increase the response from our nervous system, which forces us to breathe shallowly and quickly.
Underlying health conditions
Although poor health is not a prerequisite for the inability to breathe deeply, certain medical conditions and medical conditions can be an obstacle, according to Dr. Stephen, such as chronic obstructive pulmonary disease (COPD), Long-covid, crooked nasal septum (nasal septal scoliosis) and heart abnormalities.
Three tips for deep breathing
1. Small steps to start
«You don’t have to start with a 30-minute yoga class. For starters, it’s enough just to understand how to breathe naturally. Pause for a moment, close your eyes (if it helps) and place your hands on your chest and abdomen to see how the breath flows. Your starting point is curiosity about how it is done” recommend the experts and favor naturalness in breathing instead of stress over its control.
2. Patience
«If you’ve been ignoring your diaphragm for decades, it will take more than two days to get it back in shape” states Dr. Stephen and explains that retraining the brain and the muscular system requires patience, just like going to the gym and having to wait until you see results.
3. Pay attention to the signs of the body
Each person has a different capacity in their lungs and so do their breathing needs. Therefore one should “listen” to one’s body, without guilt if he could not follow the master’s breathing exercise to the end. “Let your own breath be your guide» conclude the experts.