Shallow breathing

Shallow breathing, also known as thoracic breathing or chest breathing, is the act of drawing minimal breath into the lungs. This is usually achieved by using the intercostal muscles to draw air into the chest area rather than the diaphragm, which allows air to fill the lungs more completely. Shallow breathing can lead to or be symptomatic of rapid breathing and hypoventilation. Most people who engage in shallow breathing do so throughout the day and are often unaware of their condition.

Definition

Shallow breathing is characterized by the limited expansion of the lungs and minimal movement of the diaphragm during inhalation. This contrasts with deep or diaphragmatic breathing, which involves the diaphragm contracting and descending, allowing for a more complete exchange of air in the lungs.

Causes

Stress and anxiety

Stress and anxiety are common causes of shallow breathing. When an individual is stressed or anxious, their body may enter a "fight or flight" response, which can lead to rapid, shallow breaths.

Poor posture

Poor posture can also contribute to shallow breathing. Slouching or hunching over can compress the chest cavity and restrict the movement of the diaphragm, making it more difficult to take deep, full breaths.

Medical conditions

Certain medical conditions can cause shallow breathing, including chronic obstructive pulmonary disease (COPD), asthma, and heart failure. These conditions may make it difficult for an individual to breathe deeply and efficiently, leading to shallow breaths.

Habitual behavior

In some cases, shallow breathing may be a habitual behavior that has developed over time. This can result from a lack of awareness about proper breathing techniques or simply from a long-standing habit.

Symptoms

Shallow breathing can be accompanied by a variety of symptoms, including:

• Shortness of breath
• Rapid breathing (tachypnea)
• Hypoventilation (insufficient ventilation)
• Dizziness
• Fatigue
• Increased heart rate

Diagnosis

Diagnosing shallow breathing typically involves a physical examination and a review of the patient's medical history. A healthcare provider may observe the patient's breathing pattern, assess lung function, and inquire about any related symptoms or underlying medical conditions. In some cases, additional tests such as spirometry or chest X-rays may be performed to help identify the cause of the shallow breathing.

Treatment

Treatment for shallow breathing depends on the underlying cause. In cases where stress or anxiety is the primary factor, relaxation techniques such as deep breathing exercises, meditation, or yoga may be recommended. For individuals with poor posture, posture correction exercises and strengthening of the core muscles may help improve breathing efficiency. In cases where a medical condition is the cause, treatment may involve medication, lifestyle changes, or other interventions to address the specific condition.

Prevention

To prevent shallow breathing, individuals can practice deep breathing exercises and maintain proper posture. Additionally, managing stress and anxiety through relaxation techniques, exercise, or therapy can help reduce the likelihood of developing shallow breathing.

See also

• Deep breathing
• Diaphragmatic breathing
• Stress
• Anxiety
• Chronic obstructive pulmonary disease

Summary

Shallow breathing, thoracic breathing, or chest breathing is the drawing of minimal breath into the lungs, usually by drawing air into the chest area using the intercostal muscles rather than throughout the lungs via the diaphragm. Shallow breathing can result in or be symptomatic of rapid breathing and hypoventilation. Most people who breathe shallowly do it throughout the day and they are almost always unaware of the condition.

References

• [1] Chaitow, L. (2004). Recognizing and Treating Breathing Disorders: A Multidisciplinary Approach (1st ed.). Edinburgh: Churchill Livingstone.
• [2] Gold, J. I., & Gold, J. R. (2012). Mindfulness-based stress reduction for individuals with functional somatic syndromes: A small pilot randomized controlled trial. Mindfulness, 3(2), 109-119. https://doi.org/10.1007/s12671-012-0097-z
• [3] Perri, M. A., & Halford, E. (2004). Pain and faulty breathing: A pilot study. Journal of Bodywork and Movement Therapies, 8(4), 297-306. https://doi.org/10.1016/j.jbmt.2004.01.006
• [4] Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., ... & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874
• [5] Janssens, T., De Peuter, S., Stans, L., Verleden, G., Troosters, T., Decramer, M., & Van den Bergh, O. (2009). Dyspnea perception in COPD: Association between anxiety, dyspnea-related fear, and dyspnea in a pulmonary rehabilitation program. Chest, 136(3), 778-784. https://doi.org/10.1378/chest.08-2913

External links

• WebMD: Breathing Problems: Causes, Tests, and Treatments
• Healthline: 7 Deep Breathing Exercises

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