How Breathing Works and Why It Matters
Understanding the Anatomy of Breath
Breathing is a powerful, mostly subconscious process that supports life and affects our mental and physical well-being. Controlled by the autonomic nervous system (ANS), breathing is usually an involuntary function. However, it’s unique because it’s also one of the only bodily functions that we can consciously control. Breathwork taps into this control, allowing us to regulate our state of mind, health, and energy. Let’s dive into the fascinating anatomy of breath and how conscious breathing can make a difference in daily life.
The Respiratory System: How We Breathe
Breathing consists of two main actions: inhaling air into the lungs and exhaling it back out. This process, known as pulmonary ventilation, brings oxygen into the body and removes waste gases, such as carbon dioxide. The respiratory system itself includes the lungs, airways, blood vessels, and muscles like the diaphragm, which work together to move air in and out of the chest cavity.
The brainstem’s respiratory center controls this system, ensuring we breathe rhythmically without having to think about it. When we actively focus on our breath, we gain the ability to engage different parts of the respiratory system, regulate our state, and even influence our autonomic responses.
Learn more about how intentional breathwork can reduce stress and improve well-being in our post on The Mental Health Benefits of Freediving: Reducing Stress and Anxiety Underwater.
The Mechanics of Breathing: How Air Enters the Lungs
Breathing may feel simple, but it’s actually a complex process involving many muscles. When we inhale, the diaphragm, a dome-shaped muscle at the base of the chest, contracts and moves downward, creating negative pressure. This pressure pulls air into the lungs, filling them with fresh oxygen. As we exhale, the diaphragm relaxes, and the chest cavity becomes smaller, pushing air out.
The rib cage also expands during inhalation, thanks to the intercostal muscles between the ribs, allowing the lungs to fill more effectively. These muscles allow us to deepen our breath and expand the rib cage, enhancing lung capacity.
Abdominal vs. Chest Breathing
Our breathing patterns can shift between two main types: abdominal (diaphragmatic) breathing and chest breathing. Each has its unique effects on the body and mind.
Abdominal (Diaphragmatic) Breathing
When we breathe into our abdomen, the diaphragm actively moves downward, pushing into the abdominal cavity. This type of breathing is slower and deeper, fully engaging the lungs, allowing more oxygen into the bloodstream and helping to release more carbon dioxide. Abdominal breathing has a calming effect on the nervous system, making it ideal for stress relief, relaxation, and general well-being.
How to Practice Abdominal Breathing:
1. Sit or lie down comfortably, with one hand on your belly.
2. Take a deep breath, focusing on expanding your abdomen as the diaphragm moves downward.
3. Slowly exhale, feeling your abdomen contract as the air leaves your lungs.
4. Repeat for a few minutes, allowing your breath to become deeper and slower.
Chest Breathing
Chest breathing, on the other hand, engages the muscles around the chest more than the diaphragm, leading to shallower, faster breaths. This breathing pattern is associated with “fight or flight” responses, making it useful for quick bursts of energy or during breathwork techniques like the Wim Hof Method. However, prolonged chest breathing can create an imbalance of oxygen and carbon dioxide, leading to hyperventilation, which may cause lightheadedness.
How to Practice Chest Breathing:
1. Sit comfortably, with your hand on your chest.
2. Focus on expanding your chest rather than your abdomen, drawing the breath toward your collarbones.
3. Exhale naturally, feeling your chest relax.
Everyday Breathing Patterns: A Blend of Abdominal and Chest Breathing
In everyday life, our breathing is usually a mix of abdominal and chest breathing. However, many people unconsciously slip into shallow chest breathing, which can create or worsen stress. Through conscious breathwork, we can learn to use more diaphragmatic breathing, which improves oxygen flow, promotes relaxation, and supports a healthier respiratory system overall.
For practical breathwork exercises to strengthen your breathing habits, explore our post on Breathwork Techniques to Enhance Health in Freediving and Beyond.
Why Understanding Breath Anatomy Matters
Understanding the anatomy of breath helps us tap into the benefits of both breathwork and mindful breathing. By knowing how to engage the diaphragm and thoracic muscles properly, we can restore our breathing to its natural, relaxed state, improving lung capacity, reducing stress, and promoting better physical and mental health.
Scientific References:
• McCorry, L. K. (2007). Physiology of the autonomic nervous system. American Journal of Pharmaceutical Education, 71(4), 78. https://doi.org/10.5688/aj710478
• Guyton, A. C., & Hall, J. E. (2015). Textbook of Medical Physiology (13th ed.). Elsevier.
• Moore, K. L., Dalley, A. F., & Agur, A. M. R. (2013). Clinically Oriented Anatomy (7th ed.). Lippincott Williams & Wilkins.
• Constanzo, L. (2014). Physiology (5th ed.). Saunders Elsevier.