Breath is something we do every moment of our lives, usually without thinking. But not all breathing is created equal. Such is the impact the way we breathe has on both our mental and physical health. These include chest breathing and belly breathing (or diaphragmatic breathing). Though they both consist of inhaling oxygen and exhaling carbon dioxide, the techniques, muscle utilizations and benefits for the body vary for the two. Let’s take a deeper look at the differences in order to help you determine whether one of these types of breathing might serve you better than the other.
What is Chest Breathing?
Chest breathing, sometimes referred to as thoracic or shallow breathing, is a manner of breathing in which the expansion of the chest is the main movement. Breathing this way, your shoulders and rib cage are up and down as air goes in and out of your lungs. This kind of breathing relies more on the muscles in the chest, neck and shoulders than the diaphragm.
Breathing that occurs in the chest characterizes stress or anxiety or intense physical effort. If you’re running or are otherwise nervous, for instance, your body defaults to chest breathing to inhale short, shallow breaths. While this can help in an acute situation repeated over time, living in short gasps can create a pattern which can lead to tension fatigue and less oxygen uptake.
What is Belly Breathing?
Belly breathing is a deeper, more relaxed form of breath in which the diaphragm (a dome-shaped muscle below the lungs) works. When you do belly breathing, your belly expands when you breathe in so that your diaphragm contracts and has room to give your lungs more space to get air. When you breathe out, your belly naturally tucks in, forcing the air out.
This breathing is typically an indication of relaxation and peace. It’s how babies and toddlers breathe naturally and how breathing is taught in a lot of practices, including yoga, meditation and mindfulness. Belly breathing is ideal as it allows for better oxygen exchange, stress release and helps activate the body’s parasympathetic nervous system, responsible for our rest and digestion.
Differences between Chest Breathing and Belly Breathing
Muscle Engagement
Chest Breathing: By and large engages the muscles of chest, neck, and shoulders. The diaphragm is engaged, but to a minimum.
Belly Breathing: Is diaphragm-oriented, letting for the abdomen to rise and fall as the chest stays relatively still.
Depth of Breath
Chest Breathing: Usually shallow and rapid which restricts the quantity of oxygen that enters the lower regions of the lungs.
Belly Breathing: Promotes deep, slow breaths that completely fill the lungs and improve circulation.
Impact on the Body
Chest Breathing: Causes tension, fatigue and stress response activation if used too much.
Belly Breathing: Helps the body relax, decreases stress, and boosts health by increasing oxygen to the body and relaxing the nervous system.
Common Situations
Chest Breathing: Usually arise with physical activity, stress, or anxiety.
Belly Breathing: Often used in relaxation, meditation and mindful practices.
Why Belly Breathing is the Popular Suggestion
Breathing from the belly is often prescribed by doctors, due to its long list of health benefits. Here are some reasons you may want to add belly breathing to your daily practice
Reduces Stress and Anxiety
Belly breathing activates the parasympathetic nervous system that calms the body, and the mind. This can be especially beneficial for anxious times or moments when you are stressed.
Improves Oxygen Exchange
Belly breathing also helps you exchange oxygen more efficiently in your lungs by using the diaphragm. This increases energy levels and enhances overall physical performance.
Enhances Relaxation
The slow, rhythmic nature of belly breathing promotes a feeling of tranquility and restfulness, which is why it is considered one of the best practices to do when winding down after a long day.
Supports Digestion
Increased digestion: The gentle up and down movement of the diaphragm with belly breathing can massage the digestive organs, aiding in the digestive process and reducing sensation of bloating.
How to Practice Belly Breathing
For those just getting started with belly breathing, here’s an easy step-by-step instruction to get you going:
Sit up or lie down in a comfortable position.
Put one hand on your chest, the other on your abdomen.
Take a slow, deep breath in through your nose, letting your abdomen rise by contracting your diaphragm. Your chest should stay pretty much still.
Slowly exhale through your mouth, and feel your abdomen drop as your diaphragm loosens.
You can continue doing this for 5-10 minutes, allowing yourself to get really focused on the rhythm of your breath.
When to Use Chest Breathing
Standard advice for relaxation and overall wellness is to do belly breathing, but it has its place in the ideal breath. During HIIT activities like running or weightlifting, expanding your chest can allow you to trill your body with successive bursts of oxygen to fuel its demands. However, returning to belly breathing once the activity is over will help your body recover and relax.
Conclusion
Hence both types of breath chest and belly serve a different purpose and are effective in different situations. Chest breathing is better for short bursts of energy; belly breathing is better for relaxation, balanced energy, and health. When you know the difference between the different types of breath, you will make more educated decisions about when to breathe in different situations. Belly breathing is such a simple thing, yet can change your life by adding it into your daily routine and feeling the benefits physically and mentally in your life where you now feel relaxed, energized and balanced. So take a deep breath — belly breath if possible, and reap the benefits of mindful breathing!
Tags: What is Chest (Thoracic) Breathing vs Belly (Diaphragmatic) Breathing