What Is Breathing Pattern Awareness?
Breathing pattern awareness is the simple act of observing how you breathe without trying to change it. Most of the time, breathing is an automatic process our bodies handle without a second thought. Awareness means consciously noticing the physical sensations
of your breath: Are you breathing through your nose or your mouth? Does your chest rise more than your belly? Is your breathing fast and shallow, or slow and deep? The goal isn't to judge your breathing as 'right' or 'wrong', but to gather information and establish a baseline of what's normal for you in different situations, whether you're resting, walking, or feeling stressed. This non-judgmental observation is the first step in any breath retraining program.
The Link Between Breathing and Asthma
For some people with asthma, inefficient breathing habits, often called 'dysfunctional breathing', can exist alongside their condition. Studies suggest that a significant percentage of people with asthma have some form of dysfunctional breathing. This can include habits like frequent sighing, upper chest breathing, or hyperventilation (breathing too fast). These patterns can sometimes worsen asthma-related quality of life or mimic symptoms like chest tightness and breathlessness, making it difficult to distinguish between the two. This overlap is why becoming aware of your personal breathing style is so important; it helps you and your doctor understand the full picture of your respiratory health.
How to Observe Your Own Breathing
To practice awareness, find a comfortable, quiet place to sit or lie down. Place one hand on your upper chest and the other on your belly, just below your ribs. Close your mouth and breathe normally through your nose. Simply notice what happens. Does the hand on your chest move more, or the hand on your belly? Notice the temperature of the air as you inhale and exhale. Observe the rhythm and pace without trying to control it. Try this for a few minutes at different times of the day. The idea is to become familiar with your subconscious patterns. You might notice you tend to hold your breath when you concentrate, or that you primarily breathe into your chest, keeping your shoulders tense.
Common Breathing Practices for Asthma
Once you have a baseline, you can explore specific techniques, which should always be considered complementary to, not a replacement for, your prescribed asthma medications. Popular methods include: Pursed-Lip Breathing, which involves inhaling through the nose and exhaling slowly through puckered lips to help keep airways open longer and reduce shortness of breath. Another is Diaphragmatic or 'Belly' Breathing, which focuses on strengthening the diaphragm muscle for more efficient, deeper breaths. The Buteyko Method aims to teach you to breathe more slowly and gently through your nose, based on the idea that many people over-breathe. Each of these techniques aims to retrain your breathing patterns for better efficiency.
Why You Must Consult a Professional
It is crucial to speak with your doctor or a respiratory physiotherapist before starting any new breathing practice. They can help confirm if breathing exercises are appropriate for you and rule out other issues. A professional can properly assess your specific breathing patterns—which can be difficult to diagnose on your own—and recommend the exercises that would be most beneficial for your unique situation. They can also teach you the correct techniques to ensure you are performing them safely and effectively. While generally safe, improper practice can sometimes lead to side effects like dizziness. Remember, these exercises are meant to supplement your asthma management plan, not replace your prescribed inhalers or emergency medical care.
