Functional Breathing for Better Health

We breathe upwards of 20,000 breaths per day, yet most people think about breathing only when it becomes challenging. When we rush up a flight of stairs, exit a stressful meeting, or when we have a cold, the breath becomes impossible to ignore. This primarily involuntary action in the body can become maladapted due to our posture, constant sitting, stress and use of tech. Enter: functional breathing.

We all can use a brush up on how our human bodies are meant to breath as a baseline, which we refer to as functional breathing. The principles and methods below will support optimal oxygen delivery, nervous system balance, posture, movement, sleep, and steady energy.

What functional breathing actually means

We are looking to restore the natural and efficient breathing patterns by training nasal and diaphragmatic breathing. If that sounds complicated, don't worry! It's not as fancy as it sounds.

At rest, it usually looks like this:

• Quiet breathing

• Nasal breathing

• Gentle movement of the low/mid ribs and abdomen

• Relaxed shoulders, neck, and jaw

• A steady and slow rhythm

• No frequent sighing, gasping, or breath-holding

  
  

Why nasal breathing matters

The nose warms, filters, and humidifies air before it reaches the lungs. Nasal breathing also encourages a slower breathing rhythm, which can help keep the body in a calmer state during rest. There is also a magical molecule called nitric oxide that is produced in the nose and circulated through the bloodstream during nasal breathing. Nitric oxide is a vasodilator and opens airways and blood vessels and increases oxygen uptake! Isn't the body wonderful?

Another consideration is tongue posture. The roof of your mouth is the floor of your nose, and placing your tongue here will aid in easeful nasal breathing.

Try it out! Glide your tongue over the top and bottom teeth, then swallow. Gently place your tongue on your upper palate, also known as the roof of your mouth. Tip of the tongue behind the top two front teeth, middle and back of the tongue making contact above as well. Important - Keep your jaw relaxed, teeth separated.

Mouth breathing has its place during hard exercise, illness, or blocked nasal passages. The issue is when mouth breathing becomes the default during rest, sleep, light movement, or easy training.

Nasal breathing supports:

• Better sleep

• Better recovery

• Reduced snoring

• Increased focus

• Ability to keep your cool

• Improved tolerance to carbon dioxide during low-intensity activity (less breathlessness)

• Less dryness in the mouth and throat

  
  

Try a check in:

Sit quietly for one minute and notice whether the mouth wants to hang open, if your or the breath feels noisy. Those small signs can suggest that the body has drifted away from an easy nasal pattern.

The respiratory diaphragm is your main breathing muscle, and key to functional breathing

The diaphragm sits below the lungs, connecting to the lower 6 ribs and the lumbar spine. You can envision a partition between the abdomen and thorax that somewhat resembles a parachute. Fun fact, (the word diaphragm is derived from the Greek ‘diáphragma’, meaning partition).

When it contracts, it presses downward and helps draw air into the lungs. This allows the lower ribs to expand and the lungs to fill.

Better diaphragm use can help with:

• Neck and shoulder pain

• Low back pain

• Improved rib cage mobility

• Better core support during movement

• Nervous system down regulation (more calm)

  
  

Try it out:

Lay down on the floor with your feet on the ground, knees bent. If your chin is lifted high, put something under your head to keep your neck comfortable and neutral. Place your hands on your belly, relax it completely, and try to sense a subtle expansion or swelling sensation upon inhale. On exhale, notice how all of those tissues that were just poofed out gently draw back inward. You are giving yourself an internal massage! Try it for a few minutes and pay attention to how you feel after.

Functional breathing and the nervous system

Breathing is one of the few body functions that can be involuntarily and voluntarily. That makes it a useful bridge between the body and the nervous system when we decide to intervene with some intention. Do we want to feel more energized, or are we looking for a dose of calm and grounding?

Fast, shallow breathing often occurs when we are stressed. The body prepares for action (sometimes just from imagining a scenario) and the heart rate may rise, muscles tighten, and the breath pace picks up. This response is useful in real danger, but less helpful when it becomes a default state during normal daily life.

Slower breathing with longer, relaxed exhales can help the body shift toward the parasympathetic branch of your autonomic nervous system, which is responsible for rest, digestion, and recovery. Many people notice that a few minutes of rhythmic breathing, specifically lengthened exhales, can alleviate some of their stress and help them get to a baseline that helps them function better physically, emotionally, and mentally.

A simple reset:

1. Inhale through the nose for a comfortable count of three or four

2. Exhale gently through the nose or mouth for a count of five or six

3. Keep the shoulders relaxed

4. Repeat for two to five minutes

   
   

Try to keep the breath soft, and do a smaller count if you feel any strain or tension building.

Signs your breathing may need attention

Common signs of less efficient breathing include:

• Frequent mouth breathing at rest

• Noisy breathing during low effort

• Regular sighing or yawning

• Feeling short of breath during easy activity

• Tightness in the neck, jaw, or upper chest

• Poor sleep with dry mouth on waking

• Breath-holding during concentration

  
  
  
  

Simple ways to practice functional breathing

Start with being a witness to your breath. Before you hop in and try to change things, observe the patterns and familiarize yourself with your breathing anatomy.

Notice where the movement happens. Does the upper chest or shoulders lift first? Is the breath quiet or loud? Can you feel the subtle movement below the ribcage?

Awareness helps avoid forcing a new pattern on top of tension.

Practice low and slow breathing

Try this for three minutes:

• Breathe through the nose (tongue on upper palate, jaw relaxed)

• Let the abdomen and lower ribs expand softly on the inhale

• Let the exhale be slightly longer than the inhale

• Allow for a subtle pause at the top and bottom of the breath

A practical weekly routine

Pick one or try them all! See what practice is easiest to have consistency around, and stick with it for a couple weeks.

Practice	Time	Purpose
Morning nasal breathing check	1 minute	Notice the baseline
Slow breathing with equal inhale and exhale (4x4) "Coherent Breathing"	3 to 5 minutes	Calm the nervous system
Easy nasal breathing walk	5 to 15 minutes	Link breath and movement
Bedtime breathing - Extended exhales	3 minutes	Prepare for sleep

I have breathed approximately 300,000,000 breaths in my life and studied the breath for over 15 years. I continue to find the breath mysterious and fascinating. There is always more to learn!

Approach all practices with kindness and curiosity.

Reach out if you have comments, questions, or reflections!

*** This article is for general information only and is not medical advice. Anyone with asthma, COPD, sleep apnea, panic disorder, heart disease, ongoing breathing symptoms or any other medical concerns should speak with a qualified health professional before changing breathing habits or using breathwork exercises.