5 Signs of incorrect breathing
It’s breathing. It’s automatic. You don’t think about it unless you’ve just run for a bus, are climbing multiple flights of stairs or are pushing yourself during exercise. It’s easy to assume we’re doing it “right”.
Amazingly, the prevalence of people who breathe ineffectively is estimated to be as high as 12% in the general population and higher in specific populations such as people with asthma. Many people develop inefficient breathing patterns due to chronic illness, stress, poor posture, sedentary lifestyles or pain. Over time, incorrect breathing can contribute to fatigue, tension and reduced physical performance.
You may have attended the GP and been tested for different conditions that might cause breathing issues. It can be confusing when the tests come back normal but you still feel the way you feel. It could be because of the way you breathe.
Here are five common signs that your breathing may not be as effective as it should be.
1. You breathe mainly through your mouth and not with your nose
Nasal breathing is the optimum way to take air in and out when at rest and during light activity. When you breathe through the nose the air is warmed and humidified, the nose also acts as a filter to reduce the amount of pollution, and irritants in the air that could otherwise reach your lungs.
Nose breathing should be quiet and comfortable. Mouth breathing, however, can be noisy and effortful. You breathe in dry, cold air which can sensitize the throat and make the airways more susceptible to irritation and illness.
2. You breathe mainly into your chest, not your belly
One of the clearest signs of poor breathing is chest-dominant breathing. If your shoulders lift and your upper chest expands when you inhale, but your stomach hardly moves, you may not be using your diaphragm properly.
Efficient breathing should involve a gentle rise and fall of your belly and expansion of the lower ribs. Chest breathing is often shallow and can increase tension in the neck and shoulders, making you feel tight or uncomfortable.
3. You feel short of breath during light activity
If you become breathless when climbing stairs, walking at a moderate pace or doing everyday tasks, it may indicate an inefficient breathing pattern rather than a lack of fitness.
Poor breathing can limit how much oxygen you take in and how well your body uses it. Over time, this can make simple activities feel more exhausting than they should.
4. You frequently feel tense or stressed
Breathing and the nervous system are closely linked. Shallow, rapid breathing can keep your body in a constant “fight or flight” state, increasing feelings of stress or anxiety.
If you often feel wired, restless or find it hard to relax, your breathing pattern may be contributing. Correct breathing supports the parasympathetic nervous system, which helps calm the body and mind.
5. You sigh, yawn or take frequent deep breaths
Regular sighing, yawning or feeling the need to “catch your breath” can be a sign that your body isn’t getting the right balance through your normal breathing. This often happens when breathing is shallow or irregular. While an occasional sigh is normal, frequent ones may indicate that your breathing rhythm needs attention.
Breathing correctly isn’t about forcing bigger breaths, but about restoring a natural, efficient pattern. Becoming aware of how you breathe is the first step towards improving energy levels, reducing tension and supporting overall wellbeing.
Get in touch to see how Breath and Move techniques can help.
Written by Jennie Harmsworth. Having qualified with a degree in Physiotherapy, Jennie spent more than 10-years working in intensive care and post-surgical rehabilitation at both University College London Hospital (UCLH) and Guys and St Thomas’ Hospital.
As a vastly experienced respiratory physiotherapist, Jennie has specialist expertise in dysfunctional breathing, breathlessness management, airway clearance and chronic cough as well as a range of other respiratory conditions such as Asthma, COPD and bronchiectasis.