Why “Belly” Breathing is Wrong

Why “Belly” Breathing is Wrong: In the past, when I was instructed to practice “belly breathing,” I would expand my belly outward. For me, that was the essence of belly breathing. However, my perspective on this changed drastically after working closely with a physical therapist. My interpretation of “belly breathing” was far from optimal, and my breathing habits were inadvertently contributing to a host of ailments. The profound impact of breathing on our physical, mental, and emotional well-being cannot be underestimated.

After years of being cued to “belly breath,” I was shocked To Learn how it was leading to incorrect breathing habits.

I have since adopted the phrase “360 degree breathing.” What I had been doing was ONLY breathing into my belly. This style of breathing limits the full expansion of the lungs and can lead to several negative effects including pelvic floor dysfunction, muscle tension, insufficient oxygen and waste removal, reduced lung capacity, and increased stress response.

HOW TO:

360-degree breathing involves expanding your breath not only through the front of your body but also to the sides, the back and your pelvic floor. This allows for a more profound exchange of oxygen and carbon dioxide, provides a gentle stretch to all areas of your torso, and increases lymph and blood circulation.

1. Posture: Standing or sitting, allow your spine to align naturally, and your shoulders to drop from your ears.
2. Diaphragmatic Breathing: Place one hand on your chest and the other on your abdomen, just below your ribcage. Very gently, inhale slowly through your nose, feeling your abdomen expand outward as your diaphragm descends. Your chest should remain relatively still during this phase.
3. 360-Degree Expansion: As you inhale, slowly and gently allow your breath to fill your abdomen, sides of your ribs, lower back, and into your pelvic floor. Imagine your breath spreading in all directions, creating a 360-degree expansion.
4. Exhalation: Slowly exhale through your nose, feeling your abdomen gently contract as your diaphragm rises.
5. Rhythmic Breathing: Practice this deep breathing pattern rhythmically, ensuring that your inhales and exhales are smooth and controlled. As you breathe deeply in this 360-degree manner, focus on relaxation through your entire body. Intentionally have your exhales longer than your inhales. Allow tension to dissipate with each exhale and a sense of calmness to flow in with each inhale.

360 Degree Breathing Benefits:

1. Efficient Oxygenation: By embracing 360-degree breathing, you ensure that your lungs receive a sufficient supply of oxygen. Oxygen fuels every cell in your body, supporting energy production and enhancing cognitive function. Proper oxygenation also promotes the relaxation of muscles and reduces tension.
2. Stress Reduction: Deep breathing activates the parasympathetic nervous system, often called the “rest and digest” mode. This counters the effects of the sympathetic nervous system, responsible for the “fight or flight” response. Engaging the parasympathetic system through deep breathing reduces stress hormones, calms anxiety, and fosters a sense of tranquility.
3. Enhanced Digestion: When you breathe deeply, your diaphragm massages the organs in your abdominal cavity. This gentle stimulation supports digestion, aids in detoxification, and can alleviate discomfort from bloating or indigestion.
4. Optimized Lung Function: Regular practice of 360-degree breathing enhances the elasticity of your lungs and promotes efficient oxygen exchange.
5. Improved Posture: Deep breathing encourages proper posture. As you inhale deeply, your chest and ribcage naturally expand, contributing to an erect spine and an open chest. This can reduce strain on your back and neck muscles caused by poor posture.
6. Mind-Body Connection: It fosters mindfulness by grounding your awareness in the present moment. This connection between breath and awareness can lead to increased focus, reduced mental clutter, and improved emotional regulation.
7. Enhanced Lymphatic Flow: Deep breathing not only promotes the physical movement of lymph but also supports the flow of lymphatic fluid through the lymphatic vessels. This flow is crucial for waste removal, immune system support, and maintaining fluid balance in the body.

In a a stressful modern world, cultivating a habit of 360-degree breathing can be a transformative tool. The benefits stretch beyond mere relaxation, encompassing enhanced oxygenation, stress reduction, improved digestion, optimized lung function, and a deeper mind-body connection. Whether you integrate this practice into your daily routine or reserve it for moments of overwhelm, the power of proper breathing is undeniable. Read more about how deep breathing impacts your lymph in our blog Lymph Revealed: A Wellness Secret.