Just Breathe Baby

Considering it is something that we do every few seconds from the moment we exit the womb until we leave this world, the vast majority of us are incredibly bad at breathing. Our first breaths are natural and free. A newborns first breath is a deep cry from the belly. But recent studies show that within just a few years of life 90% of us cease move onto thoracic respiration, with short and shallow breaths.

The human lungs are shaped like two triangles, wide at the bottom and tapering off towards the top. And our anatomy dictates that our breathing is divided into three portions, either from the abdomen, by expanding the belly, the thorax by expanding the rib cage or by the clavicles, expanding the shoulders.

Breathing from the abdomen is the most efficient way to intake oxygen given the fact that the bottom 3rd of the lungs have a greater capacity than the other parts. Also, breathing from the abdomen doesn't involve using muscles to raise any bones and make space, which would require extra energy, one simply needs to relax the belly. It also has the added benefit of preventing stale air from collecting in the bottom of the lungs and stagnating.

Unfortunately though the vast majority of us are breathing from the thorax. And while the inefficiencies for each breath might be negligible over an accumulated lifetime this puts an incredible degree of extra stress on the body.

The reasons our society moves towards this inefficient mode of respiration are numerous and complex. As we age we tend to accumulate stresses that most of us hold in our midsection, making it harder and harder to relax the belly for abdominal breathing. Societal pressures on aesthetic appeal also dictate that we should suck in our bellies to look more appealing.

If you're unsure if you are breathing from the belly or the thorax simply lie on your back with one hand resting on your belly button and the other hand over your heart. Breathe naturally and note which hand moves. For most of us the, we never raise the hand on the belly, breathing entirely from the thorax.

A good way to train yourself to breath into the abdomen is to come to a comfortable standing position with a belt of piece of cloth loosely tied just where the ribs end. Exhale completely and then tighten the belt or piece of cloth and continue breathing. This will prevent you from breathing into to the thorax and your bodies natural reactions will kick in and slowly over time you will train yourself to breath easily and comfortably.

For a bit more info check out article. There are even more advanced techniques which can lead to even more efficient forms of breathing when you are ready to explore further.