Breathing control

Under conditions of tension or stress, many people tend to breathe too quickly, essentially thoracic and shallowly or too deeply. If this form of breathing is prolonged, there may be irritating somatic sensations such as breathing difficulties, palpitations, pain or discomfort in the chest, dizziness, sweating, shaking. Instead, a correct way of breathing helps to make you feel better physically and mentally.

The majority of people breathe only by widening and contracting their chest (thoracic respiration). Sometimes, they even lift their shoulders to fill the upper section of their lungs (clavicular respiration). In these types of respiration, the diaphragm does not intervene practically and it may be insufficient.

Instead, diaphragmatic or abdominal respiration is what allows the most efficient exchange between the oxygen that we breathe in and the carbon dioxide that we exhale, with the least effort. The diaphragm is a muscle in the shape of a dome that is located at the base of the lungs and separates the thorax from the abdomen. When breathing abdominally, the arch formed by the diaphragm is greatly flattened during inspiration, which permits more air to enter the lungs. When exhaling, the diaphragm returns to its original position.

The average person breathes 12 to 16 times per minute when they are not excited or deeply relaxed. Controlled breathing techniques are aimed at achieving slow, regular diaphragmatic and optimal breathing.

This technique can be used to cope with anxiety and, in general, to reduce the physiological activation of it, so we can obtain a sense of relaxation and serenity.