The way we breathe is the way we live, and by changing the way we breathe we can change our lives for the better.
Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.
Today’s clip is from episode 99 of the podcast with Patrick McKeown.
Patrick believes breathing correctly is the secret to better health and wellbeing and, in this clip, he explains why our emotions, sleep and our breathing are interlinked and gives some great practical tips to help reduce stress.
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Actionable Insights
1. Always Breathe Through Nose
Consistently breathe in and out through your nose because the mouth has no breathing function, and nose breathing targets the diaphragm, increases oxygen uptake and delivery, and promotes relaxation and a calm mind.
2. Slow, Light, Diaphragmatic Breathing
Gently slow down your breath, breathe lightly, and utilize your diaphragm instead of your chest. This sends calming signals to your brain, improves oxygen delivery to cells, and helps mitigate stress.
3. Open Nasal Passages
If experiencing nasal congestion, try a simple breath-holding exercise to open your nose. This technique can lead to significant improvements in sleep quality and calmness.
4. Avoid Fast, Shallow Breathing
Do not breathe fast, shallow, or irregularly, as this keeps your body in a fight-or-flight state, agitates the mind, and negatively impacts sleep and oxygen delivery.
5. Self-Assess Breathing Patterns
Regularly evaluate your breathing for signs like mouth breathing, audible breath, feeling short of breath, nasal congestion, or fast/shallow patterns. Identifying these indicates areas for significant improvement in well-being.
6. Deep Breath Advice is Flawed
Do not follow the common advice to ’take a deep breath’ when stressed, as this is considered ineffective and does not produce positive physiological changes according to the speaker.