Inhale… Exhale… Inhale… Exhale… Sounds simple, right? But breathing isn’t just an automatic reflex—it’s a complex process involving multiple muscles and organs working in perfect harmony to keep you alive

Breathing involves two phases: breathing in and breathing out. If you have problems breathing, gas exchange may be impaired, which can be a serious health problem.

Breathing is something that we all do without usually realizing it and we breathe in and out about 22,000 times a day.

“Optimal breathing is slow, deep, and diaphragmatic, meaning the diaphragm, rather than the chest, does most of the work. A healthy breathing pattern involves inhaling through the nose, allowing the belly to expand, and exhaling fully without strain. Ideally, a person breathes at a rate of about 12–16 breaths per minute at rest. Proper breathing ensures efficient oxygen exchange, stabilizes the nervous system, and supports cardiovascular health,” Dr Nikhil Modi, Sr Consultant, Respiratory and Critical Care, Indraprastha Apollo Hospitals told Financial Express.com.

Nasal breathing is particularly important as it filters, warms, and humidifies the air, preventing dryness and irritation in the lungs. Conversely, shallow or mouth breathing can lead to inadequate oxygenation, increased stress levels, and poor lung function. In essence, correct breathing is effortless, quiet, and rhythmically aligned with the body’s needs, Dr. Modi explained.

ALSO READ

What are some common myths associated with breathing?

Some common myths about breathing involves:

  • Carbon dioxide is bad and oxygen is good: Both are equally necessary for normal breathing. Excess oxygen can cause problems/excessive carbon dioxide loss can cause problems.
  • Breathing more is beneficial to get oxygen in the body: It a common myth. All of us would have normal oxygen levels, trying to breathe more can cause more problems resulting in carbon di oxide washout and affecting the homeostasis of blood gases.
  • Mouth breathing is okay and allows us to get more air: Not so. Habitual mouth breathing affects facial development, teeth and health. Mouth breathers have more dental cavities, more crooked teeth, and often present with a receding lower jaw. As well, mouth breathers consistently exhibit symptoms of bad breath, post-nasal drip, sinusitis, nasal congestion, poor sleep, and increased nighttime urination.
  • You need to increase your lung capacity: Rather than focusing on lung capacity, the focus should be on strengthening and coordinating the muscles of respiration, optimizing oxygen and carbon dioxide exchange, and lastly, choose breathing practices that affect your nervous system in the desired manner.

What are the common signs that someone is not breathing properly?

Common signs that someone is not breathing properly:

  • Normal respiratory rate is 12 to 18 cycles per minute, anything more is considered abnormal.
  • Persistent shortness of breath, with little exertion or no exertion, exaggerated during exercise is abnormal which requires medical attention.
  • Laboured breathing or persistent fatigue, excessive tiredness while taking normal breath is also a sign for abnormal breathing pattern.
  • Improper breathing impact for overall health
  • Improper breathing technique or abnormal patterns can cause fatigue, exertional breathlessness, anxiety which often results in reduced oxygen, elevation of carbon dioxide levels.

“Low oxygen causes damage to all vital organs in the body. It causes elevated heart pressures, heart rhythm changes and may even cause heart failure. Low oxygen to brain can cause confusion, drowsiness. Psychologically can cause irritability, anxiety, depression,” Dr. Suhas H S, Consultant – Pulmonologist, Manipal Hospital, Sarjapur Road told Financial Express.com.

Dr. Modi revealed that improper breathing can lead to oxygen imbalances that affect multiple body systems. Shallow chest breathing reduces oxygen supply, forcing the body into a state of stress and triggering the sympathetic nervous system (the “fight or flight” response).

“This can increase cortisol levels, leading to anxiety, high blood pressure, and disrupted sleep. Poor breathing habits may also cause respiratory muscle dysfunction, reducing lung efficiency and making physical exertion more difficult. Additionally, mouth breathing can alter facial structure over time, especially in children, contributing to dental and jaw issues. Chronic hyperventilation (breathing too fast or too deeply) can lead to lightheadedness, fatigue, and even changes in blood pH. Long-term, these issues may weaken the immune system, worsen asthma symptoms, and contribute to metabolic imbalances,” he explained.

Breathing correctly is essential for maintaining a balanced nervous system, optimizing energy levels, and preventing chronic disease.

Best ways to assess if someone is breathing correctly:

  1. Check for symmetrical movement of chest and abdomen.
  2. Count the respiratory rate.
  3. Look for effort for breathing: laboured/non-laboured
  4. Position which the patient is in: leaning forward or sitting straight.

Medically we assess breathing by measuring saturation, auscultation of chest for abnormal breath sounds, further testing based on clinical history and examination, Dr. Suhas explained.

One simple way to assess breathing is by placing one hand on the chest and the other on the abdomen while taking a deep breath. If the chest moves more than the belly, it indicates shallow breathing.

“Another test is the “Control Pause” from the Buteyko Method—after a normal exhale, hold your breath and time how long before you feel the urge to inhale. A healthy score is above 25 seconds, while anything below 20 may suggest dysfunctional breathing. Observing posture can also be helpful—hunched shoulders or frequent sighing often indicate poor breathing habits. Additionally, sleep quality, exercise tolerance, and symptoms like frequent yawning or dizziness provide clues about breathing efficiency. If issues persist, consulting a doctor or respiratory therapist for a professional assessment can be beneficial,” Dr. Modi told Financial Express.com.

What are some simple breathing exercises to improve lung function?

Some simple breathing exercise to improve lung function and overall health:

  • Use the nose: helps in filtering air, humidifying and warming air
  • Use belly: The most efficient way to breathe is by bringing the air down toward the belly. As the diaphragm contracts, the belly expands to fill the lungs with air.
  • Do NOT overthink: Anxiety can cause breathlessness.
  • Maintain healthy lifestyle: Exercise regularly, do not overeat, quit smoking, maintain moderate weight, stay hydrated.
  • Monitor air quality: Avoid places with poor air quality index.
ALSO READ

“Breathing exercises help improve lung efficiency by slowing down a person’s breathing pattern. These exercises are particularly beneficial in preventing or improving episodes of shortness of breath in individuals suffering with respiratory issues such as asthma, COPD, and other conditions. They can also help calming anxiety spells. It is always recommended to begin practicing breathing exercises when an individual is breathing normally — not while they are experiencing shortness of breath,” Dr. Suhas said.

Breathing is something we do unconsciously, but poor habits can have long-term effects on health. Given modern lifestyles—sedentary behavior, chronic stress, and exposure to pollution—many people unknowingly develop inefficient breathing patterns.

“Training oneself to breathe through the nose, engage the diaphragm, and slow down the breath can have profound effects on physical and mental well-being. Simple changes, like practicing nasal breathing during sleep or incorporating breathing exercises into daily routines, can help improve lung function, reduce stress, and enhance overall health. If someone experiences chronic breathlessness, sleep disturbances, or unexplained fatigue, a professional evaluation may be beneficial,” Dr. Modi emphasised.