How to breathe correctly

What does it mean to breathe correctly?

Basically, breathing effectively and naturally, so that the body receives the oxygen it needs without unnecessary effort or dysfunctional habits. Instead of talking about correct or incorrect breathing, it is better to talk about what functional breathing is, that is, healthy and effective breathing.
Main characteristics of functional breathing.

Through the Nose: Functional breathing occurs through the nose, not the mouth. The nose is the appropriate organ for breathing because it filters, regulates the temperature and humidity of the air, and also regulates the amount of air that enters the lungs. In addition, nasal breathing stimulates the production of nitric oxide, a very important molecule that:

• Dilates blood vessels, improving oxygenation.
• Has antimicrobial properties.
• Improves air distribution in the lungs.

Uses the diaphragm correctly: uses the diaphragm, which is the main respiratory muscle, correctly, with visible movement in the lower abdomen (not just in the chest). This allows for better exchange of oxygen and carbon dioxide, preventing shallow and difficult breathing.
Regular and fluid: has a steady rhythm, without forced pauses or excessively deep or choppy breathing.
Silent: It is not noisy or difficult.
Light: It does not hyperventilate; it introduces just the right amount of air, avoiding “overbreathing.”

How to recognize if we are breathing in a non-functional way:

Physical signs

1. Breathing through the mouth during the day or while sleeping.
2. High breathing in the chest, lifting the shoulders.
3. Noisy breathing (whistling, wheezing, frequent sighing, and yawning).
4. Fast or shallow breathing, even at rest.
5. Difficulty breathing through the nose or frequently blocked nose.
6. Sleep apnea, snoring, or frequent awakenings.
7. Wheezing during light activities, even if you are fit.
8. Feeling of “never getting enough air,” even when you are calm.

Cognitive or emotional signs

1. Anxiety or panic attacks.
2. Difficulty concentrating.
3. Irritability or mood swings.
4. Feeling of brain fog.

Postural and muscular signs

1. Tension in the neck, shoulders, and upper chest.
2. Frequent neck pain or headaches.
3. Closed or hunched posture, which restricts the movement of the diaphragm.

Simple self-assessment tests

Control pause (Buteyko test or Bolt score): hold your breath after a normal exhalation and measure how long it takes before you feel the first urge to breathe. If it is less than 20 seconds, you probably have respiratory dysfunction.
Observation of breathing at rest: count your breaths per minute. A rate higher than 12-14 at rest may be a sign of chronic hyperventilation.

In summary:

Nonfunctional breathing is typically:

• Oral, not nasal
• High, non-diaphragmatic
• Irregular or too fast
• Associated with physical symptoms or anxiety
  

If you recognize yourself in any of these signs, working on respiratory re-education can have great benefits for your energy levels, mental calmness, posture, and overall health.