Urban dwellers tend to suffer from shallow breathing

Did you know that the human body has a remarkable hierarchy for "survival conditions"? Without food, one can survive for several weeks; without water, for about a few days; yet once deprived of oxygen, life is often in critical danger within just minutes. 

The most crucial element for human survival, “breathing”, seems like the most natural thing on the surface, but many urban dwellers frequently feel “like they can't catch their breath”, experiencing very shallow and labored breathing.

What is Shallow Breathing?

So-called shallow breathing means that when inhaling, air only reaches the upper half of the chest cavity and fails to penetrate deep into the bottom of the lungs. This breathing pattern is usually accompanied by a short, rapid rhythm. If sustained long-term, it can affect the body's efficiency in absorbing oxygen and expelling carbon dioxide.

Shallow breathing can also lead to the following health issues:

1. Insufficient Oxygen
Insufficient oxygen leads to decreased blood oxygen levels, making the body prone to fatigue, lack of focus, and unclear thinking.

2. Acid-Base Imbalance
Acid-base imbalance occurs when carbon dioxide is expelled too quickly, making the blood more alkaline and reducing blood supply to the brain, potentially causing dizziness and heart palpitations.

3. High Stress
Persistently high stress keeps the sympathetic nervous system constantly “switched on”, as if the body is facing danger at all times, making it difficult to relax.

4. Muscle Tension
When muscles are tense, the chest, shoulders, and neck become overworked, creating a vicious cycle that further narrows the breathing space.

To improve this state, one of the most effective, easy, and quick methods is to relax the relevant parts of the body, allowing breathing to return to its natural, smooth state, directly breaking the aforementioned vicious cycle.

2 Simple Stretches to Experience True Deep Breathing

1. Chest Opener Stretch

This stretch can help improve posture and open the chest, making breathing more relaxed and smooth.

Steps for the chest opener stretch:

• Sit cross-legged on the floor, with your back close to the front of a sofa.
• Interlace your fingers and place your hands behind your head, opening your elbows outwards.
• Inhale to lengthen your spine, exhale and gently relax your abdomen.
• Slowly lean your head and upper body back towards the sofa until you feel a gentle stretch in your chest and abdomen (you should also feel an opening sensation in your armpits and arms).
• Hold for about five deep breaths, keeping your entire body relaxed.
• To finish, point your elbows towards the ceiling, then use your hands to support your head as you slowly return your body to the starting position.

Tips for the chest opener stretch:

• If the stretch feels too intense, you can add a pillow or cushion to support your head.
• Keep your lower back sunk down and maintain a posterior pelvic tilt to avoid arching your lower back.

2. Door Frame Back & Shoulder Stretch
The door frame back & shoulder stretch can help open the back and shoulders, reduce the feeling of hunching, aid chest expansion, and make breathing deeper and smoother.

Steps for the door frame back & shoulder stretch:

• Stand in front of a door frame, holding onto either side of the frame with your hands at shoulder height.
• Take a small step back with both feet, keeping your knees slightly bent.
• Inhale to lengthen your spine, exhale and slowly lean your upper body backwards, allowing your back and shoulders to relax.
• Feel the stretching sensation opening your back, shoulders, and armpits.
• Hold for 5 deep breaths, keeping your neck relaxed and your eyes looking towards the ground.
• To finish, slowly bring your body back to a standing position.

Tips for the Door Frame Back & Shoulder Stretch:

• To increase the stretch, you can lean back slightly as if "lengthening" your arms.
• Maintain natural breathing throughout; do not hold your breath.
• Only stretch to a range where you can breathe naturally and stay relaxed. Do not force your body.
• Practicing a little daily and repeating the exercises is more effective than one very intense or long session.

Adjust Your Breathing to Let Your Brain Receive the 'Safe' Signal

Breathing is, in fact, an extremely powerful signal that can directly connect the body and mind. When the human body is relaxed, breathing naturally becomes deep, long, and rhythmic. Conversely, if you can actively adjust your breathing to be slow, steady, and deep, your brain will receive the signal that you are safe, helping the body enter a mode of repair, regeneration, and healing.

This positive interaction between body, breath, and mind can gradually form an upward positive cycle: the more relaxed the body, the smoother the breathing – the smoother the breathing, the calmer the mind; and a calm mind can further help the body release stress.