It is said that we breathe more than about 20,000 times a day.
However, since almost all of this happens unconsciously, we rarely have a chance to pay attention to “our own breathing.”
When we are absorbed in desk work or our smartphones, when we are tense at work, or when we are straining during strength training.
Many people find that their breathing has become shallow without them noticing.
In fact, it is known that when this “shallow breathing” continues, it can bring about various changes in the body.
What Makes Breathing Shallow?
There is more than one cause of shallow breathing.
Daily life is full of factors that make breathing shallow, such as the hunched posture of long hours at a desk or on a smartphone, mental stress and tension, and staying tensed up during exercise.
In particular, when we feel stressed, the “sympathetic nervous system” side of the autonomic nervous system takes over, and our breathing naturally tends to become fast and shallow.
This is a normal response that protects the body, but when that state lasts a long time, the body tends to stay constantly tensed.
How Shallow Breathing Affects the Body
When breathing is shallow, the muscles around the neck, shoulders and chest can tighten more easily.
As a result, it can lead to
• Feeling stiffness in the neck and shoulders more easily
• Fatigue that is hard to shake off
• Difficulty staying focused
• Difficulty relaxing
and similar conditions.
On the other hand, many studies have reported that slow, deep breathing helps activate the parasympathetic nervous system and calms the heart rate and blood pressure.
For this reason, in recent years the importance of regulating your breathing has drawn attention not only in sports and medicine but also in corporate wellness programs and mindfulness.
Breathing Matters at Work and During Strength Training
When you are focused on work, you may find yourself almost holding your breath while staring at the screen.
Also, in strength training, it is not unusual to hold your breath when lifting heavy weights, or to put more tension than necessary into your neck and shoulders.
Of course, there are times in training when you need to hold your breath briefly, using what is known as the “Valsalva maneuver.”
However, if your breathing is usually shallow, your body may tend to carry extra tension both at work and during training, and you may not be performing to your full potential.
First, try relaxing your shoulders, breathing in slowly through your nose and breathing out long through your mouth.
Many people find that even just a few deep breaths help them feel calmer and clearer-headed.
Settling Your Breath Means Settling Yourself
Even if we easily notice when our bodies are tired, surprisingly few people notice that their “breathing is shallow.”
That is why making time to settle your breathing, even for just a few minutes a day, may be the first step toward keeping both mind and body in good condition.
At La HEAD, we work carefully not only on the head but also on the neck and shoulders, caring for the head and neck area that tends to hold tension, and offering time in which you can let go naturally.
Many of our guests tell us during their treatment, “Before I knew it, my breathing had become deeper.”
Especially if your days are always busy, why not take a moment to turn your attention to your own “breathing”?