By Scott Sonnon.
Optimal breathing patterns are those that promote efficient oxygen exchange, support relaxation and stress reduction, and enhance overall physical and mental well-being. Here are some key characteristics of optimal breathing patterns:
- Diaphragmatic Breathing: Optimal breathing involves utilizing the diaphragm, a dome-shaped muscle located beneath the lungs, to draw in breaths deeply and fully. This type of breathing allows for maximum oxygen intake and promotes relaxation. Tight abdominal muscles, fixed seated positions, poor posture, and even poor technique in physical exercise and sports dysfunctionalize diaphragmatic breathing and can lead to overuse of accessory torso (or “chest”) breathing. Diaphragmatic breathing can also be impaired by pregnancy, nausea, and abdominal surgery.
- Slow and Controlled Breathing: Optimal breathing patterns involve slow and controlled breaths, allowing for a balanced exchange of oxygen and carbon dioxide. This can help regulate heart rate, blood pressure, and stress levels. Slow breathing can be characterized as breathing rates of 6-12 breaths per minute. Stress, anxiety, higher carbohydrate intake, poor air quality, sleep disruption, and excessive mouth breathing can lead to higher breathing rates.
- Nasal Breathing: Breathing through the nose, rather than the mouth, is considered optimal as it filters, warms, and humidifies the air before it reaches the lungs. Nasal breathing also promotes better oxygen uptake and helps maintain a balanced breathing rhythm. Although oral breathing is a ‘back up plan’ for when nasal breathing is distressed (such as with allergies, poor air quality, and congestion), breathing through the nose releases the body’s natural anti-viral nitric oxide (NO). NO opens the airways (bronchodilator) and the vascular network (vasodilator) for improving breathing and oxygen delivery.
- Balanced Inhalation and Exhalation: Optimal breathing involves a balanced ratio between inhalation and exhalation. This balance ensures efficient exchange of gases and helps maintain proper oxygen-carbon dioxide levels in the body. Exhaling in less than one second as a “puff” does not give sufficient time to scrub off carbon dioxide in the lungs. Gasping inhales do not allow sufficient filling of the lungs and over-rely on the air sacs (alveoli) in the upper portions of the lungs which are less diffusible and more fibrous and from the pooling of pulmonary blood flow to the lower portions of the lungs due to gravity, do not exchange oxygen and carbon dioxide well.
- Coordinated Breathing with Movement: Optimal breathing is synchronized with movement, allowing for enhanced performance, coordination, and energy efficiency during physical activities. This is a very large discipline requiring education and training, as there must be a proper “biomechanical” match between a movement and breathing. Either the breath has to be matched with the compression of the lungs causing exhale (like folding over in a seated position) and the expansion of the lungs causing inhale (like standing and raising hands overhead), or the breath has to be matched to the effort phase of the movement (like exhale on hitting a tennis ball, or inhale to prepare to lift a very heavy weight).
- Mindful Breathing: Optimal breathing patterns often involve being present and mindful of the breath, focusing on the sensations and rhythm of inhalation and exhalation. This can help reduce stress, improve mental clarity, and promote a sense of calm. Nearly half of stress regulation, attentional stamina, and calmness are accomplished merely by paying attention to what breathing sensations feel like. The brainstem centers for breathing automatically optimize breathing patterns if we pay attention to these breathing sensations. However, stress, anxiety, hyper focus, and extended concentration cause us to deprioritize optimal breathing patterns for the urgency of diverting resources to perceived crises and urgent tasks.
It’s important to note that optimal breathing patterns may vary depending on the activity, context, and individual needs. Techniques such as breath control exercises, breath awareness, and breathwork practices can be utilized to develop and maintain optimal breathing patterns.
As an advocate for optimal health and well-being, I emphasize the importance of understanding and practicing optimal breathing techniques to enhance physical performance, reduce stress, and support overall vitality.