"Painful Breathing – The Impact of Proper Breathing on Health"

I. Introduction: The Person Who Doesn’t Realize They’re Breathing

We take more than 20,000 breaths a day. Yet very few people do it consciously. Although breathing is an automatic function of our body, it actually serves as a bridge between our body and soul.

When we are angry, our breathing speeds up. When we are afraid, it becomes shallow. When we calm down, it deepens. In other words, our emotions affect our breath. Interestingly, by changing our breath, we can also change our emotional state.

In this article, we will thoroughly discuss the impact of proper and conscious breathing on health, its psychological and physical benefits, breathing exercises, and how to apply correct breathing in everyday life.

II. What Is Breathing and How Does It Work?

Breathing is the process of oxygen entering the lungs and carbon dioxide exiting the body. This process has two phases:

• Inhalation – air enters the lungs through the nose or mouth

• Exhalation – used air is expelled from the lungs

Ideally, breathing should be through the nose, deep, and slow. However, due to modern life’s stress, sedentary habits, and psychological pressure, most people breathe rapidly, shallowly, and through the mouth.

III. Consequences of Shallow and Incorrect Breathing

When breathing is not done properly, it can negatively affect many bodily functions:

• Oxygen Deficiency
  Shallow breathing means the body is not getting enough oxygen, leading to fatigue, dizziness, poor concentration, and insomnia.

• Increase in Stress Hormones
  Fast breathing is interpreted by the brain as a threat signal, which triggers the release of cortisol — the stress hormone. This leads to constant tension.

• Elevated Blood Pressure
  With incorrect breathing, the heart works harder, circulation becomes impaired, and blood pressure may rise.

• Digestive Problems
  Without deep breathing, diaphragm movement weakens, which slows down gastrointestinal function.

IV. 7 Key Benefits of Proper Breathing

1. Reduces Stress
   Deep, rhythmic breathing activates the parasympathetic nervous system, which relaxes the body.

2. Improves Sleep
   Deep breathing at night relaxes the body and improves sleep quality. The 4-7-8 breathing technique is especially useful for insomnia.

3. Provides More Energy
   Proper breathing delivers more oxygen to the body, increasing cellular energy production.

4. Improves Circulation
   During deep breathing, the chest expands and heart function normalizes, helping to stabilize blood pressure.

5. Creates Emotional Balance
   Breathing is the key to emotions. Calm breathing leads to calm feelings. It’s a powerful tool for managing anger, fear, and anxiety.

6. Aids Digestion
   Increased diaphragm activity reduces pressure on abdominal organs and speeds up digestion.

7. Strengthens Immunity
   Deep breathing activates the lymphatic system, which helps eliminate toxins from the body.

V. What Does Proper Breathing Look Like?

Five features of ideal breathing:

• Through the nose – the nose filters, humidifies, and warms the air

• Deep – should reach the lower parts of the lungs

• Slow – unhurried and without pressure

• Rhythmic – inhalation and exhalation should be balanced and consistent

• Diaphragmatic – the belly should move, not the chest

VI. Most Popular Breathing Techniques

1. 4-7-8 Technique

• Inhale through the nose – 4 seconds

• Hold the breath – 7 seconds

• Exhale through the mouth – 8 seconds
  → Useful before sleep, during anxiety or panic attacks

2. Box Breathing

• Inhale – 4 seconds

• Hold – 4 seconds

• Exhale – 4 seconds

• Hold – 4 seconds
  → Used by soldiers and athletes to reduce stress

3. Buteyko Breathing Technique

Focuses on reduced breathing and breath-holding. Suitable for asthma, panic disorders, and anxiety conditions.

4. Pranayama (Yogic Breathing)

Ancient Indian breathing practices that focus on directing, controlling, and balancing breath flow.

VII. Breathing Habits in Children and the Elderly

Children naturally breathe correctly — deeply and through the nose. But as they grow, stress, sedentary habits, and fears disrupt this pattern.

Elderly people often experience shallow and uncomfortable breathing. For them, correct breathing exercises can:

• Improve sleep quality

• Clear the airways

• Regulate heart rhythm

VIII. Breathing and Psychological Health

Breathing exercises help to:

• Reduce panic attacks

• Prevent worsening of depression

• Create calmness during trauma recovery

• Improve self-regulation abilities

Many psychologists and therapists now offer breathing techniques as complementary support in therapy.

IX. Application in Daily Life

Simple daily breathing routine:

• Upon waking: 10 deep nasal breaths

• During work breaks: 1–2 minutes of box breathing

• Before bedtime: 4-7-8 technique

• During anxiety: inhale for 5 seconds, hold for 7, exhale for 8

These will help regulate your body and mind daily.

X. Conclusion: The Remedy Is Not in Pills, but in Breath

People often search for medicine, yet correct breathing alone can transform one’s life.
Calm breath = calm heart, calm mind, healthy body.

"If life is breath, then proper breathing is living life the right way."

Questions and Feedback:

• Do you notice your breathing during the day?

• In what situations does your breathing change?

• Have you tried any breathing techniques?

Share your thoughts with us — the comment section is for you!