Observing Unhealthy Breathing Patterns

by Nina

Trees are the Lungs of the Earth by Melina Meza

Your ability to breathe in a healthy way can be compromised unhealthy breathing patterns, such holding excessive tension in your abdominal muscles. However, by practicing breath awareness with special attention to the movements of your chest and belly, you can learn about your particular breathing patterns and potentially identify any problems. 

In normal, healthy breathing, as you inhale, your chest and ribs will expand slightly and your belly will rise up or bulge forward, and as you exhale, your belly will relax back and your chest and ribs will relax back toward center. 

Although not common, there are two different breathing patterns that occur in some people that can be problematic:

Chest Breathing. Instead of your belly expanding on your inhalation and relaxing back on your exhalation, there is no movement in your belly at all. All the movement during respiration is in your chest alone. 

Reverse Breathing. Instead of your belly expanding on your inhalation, it actually sucks in during the inhalation and your chest expands dramatically. And on your exhalation, your belly rises as your chest relaxes. 

To observe your own breathing patterns: 

1. Start by setting yourself up in a comfortable reclined pose, such as Savasana or Reclined Cobbler’s pose, or a comfortable supported seated pose, such as Easy Sitting pose with your back against the wall. 
2. Take a moment to relax completely and breathe naturally, with an easy, relaxed breath. 
3. Keeping your breath easy and relaxed, turn your awareness to your chest and belly as you inhale and exhale. Just watch. Is your belly rising/expanding/bulging with your inhalation and relaxing back with your exhalation? Or is something else going on? 

If you do identify a problematic breathing pattern—or think that you have—unless you are a very experienced practitioner of pranayama, it’s best for you to work with your yoga teacher or yoga therapist to change your breathing habits. Your present pattern of breathing is likely to be a well-established one. And an expert will not only be able to observe your breathing with a trained eye but will also have techniques available to effectively coach you to change your ingrained habits. 

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