Unraveling the influence of paradoxical and abdominal breathing

The way you breathe

Breathing may seem like second nature, something you don't think too much about. However, its impact on your physical and mental well-being is profound. A calm breath has a soothing effect and lowers your heart rate, leading to reduced stress and higher energy levels. Conversely, rapid and shallow breathing tends to increase stress levels. In this blog, let’s explore the differences between paradoxical and abdominal breathing. Are you ready?

A fundamental activity

You take approximately 20,000 breaths a day! But have you ever considered if you’re breathing too fast, too shallow or maybe even too deep? These unconscious habits can negatively affect your daily life. Discomforts like stress, fatigue, and even snoring shouldn’t be dismissed as normal. Therefore, it’s crucial to be mindful of how you breathe.

Should I breathe high or low?

Paradoxical breathing is characterized by distinct movement of the chest, and sometimes even shoulders. This high breathing pattern is shallow, fast, audible, and visible. In contrast to abdominal breathing, also known as diaphragmatic breathing. This low breathing pattern is more deep, calm, quiet, and less visible; making sufficient use of the diaphragm. Opting for abdominal breathing is much kinder to your body.

The powerful diaphragm

Your primary breathing muscle is the diaphragm, a dome-shaped muscle that separates your chest and abdominal cavities. During inhalation, the diaphragm moves downward, and during exhalation, it moves back up. You breathe with your lungs, right? Well, not quite! Your lungs function only with the help of the diaphragm. Essentially, your diaphragm does for air what your heart does for blood.

Mindful breathing

During periods of rest, aim for abdominal breathing. Notice the expansion of your abdomen when you inhale, followed by gentle retraction during exhalation. Try this exercise: place one hand on your belly and another on your chest. Where do you feel your breath? Is it high or low? Audible or quiet? Can you guide it downward? Try to relax your abdomen during inhalation and contract it very gently during exhalation. A higher breathing pattern doesn't always have to be worrisome. During physical exertion, for example, your body needs more oxygen because your muscles produce more carbon dioxide. Your chest then actively assists with breathing. However, always remember to prioritize diaphragmatic breathing!

Relax into the cold water

Both abdominal and paradoxical breathing can manifest during an ice bath. Pay attention to your breath as  you immerse yourself in the cold water. Stress induced by the cold can cause rapid and shallow breathing. To counter this, focus on slow, deep breaths to induce relaxation. Understanding your breathing patterns beforehand can enhance your ability to maintain calmness during an ice bath. Try monitoring during the day how your breath responds, can you maintain it as calm as possible?

If you’re interested in delving deeper into the subject of breathing, stay tuned for my upcoming blogs!

Enjoy the cold,

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Iris de Kock

Speech therapist, breathing and vocal coach

Follow me on: @iris.dekock