Stress and how it impacts breathing

Stress can affect your breathing

When you think about stress and how it manifests itself, symptoms like headaches, muscle tension and feeling overwhelmed or anxious might be the first that spring to mind. But one of the most immediate and noticeable physical responses to stress is its impact on breathing patterns. Stress can lead to dysfunctional breathing, and the Breathing MOT offers targeted interventions to help address these issues.​

The physiological connection between stress and breathing

When confronted with stress, the body's "fight or flight" response is activated, leading to a series of physiological changes designed to prepare for immediate action. 

This response often results in rapid, shallow breathing, primarily engaging the upper chest muscles. Such a pattern can become habitual, leading to a condition known as breathing pattern disorder (BPD). Patients with BPD may experience symptoms like dizziness, breathlessness and tightness in your chest. According to the British Thoracic Society, factors such as anxiety and stress can exacerbate BPD, and this is where the intricate link between emotional wellbeing and respiratory function becomes clear. ​

Recognising dysfunctional breathing patterns

Identifying the signs of dysfunctional breathing can help you understand if you need to do something about it. Common indicators include:​

• Frequent sighing or yawning​

• Breathlessness during non-strenuous activities​

• Feeling like you are unable to take a satisfying deep breath​

• Light-headedness or dizziness​

• Tightness in the chest​

  
  

Our Breathing MOT is designed to assess and diagnose BPD, providing a foundation for effective treatment.

How respiratory physiotherapy can help you manage stress-induced breathing issues

Addressing dysfunctional breathing patterns needs a comprehensive approach that encompasses both physical and psychological factors. 

Respiratory physiotherapy offers several evidence-based techniques to manage and rectify stress-induced breathing issues:​

1. Breathing pattern re-education: This involves retraining patients to adopt optimal breathing patterns, focusing on diaphragmatic breathing rather than shallow, upper chest breathing.

2. Pursed-lip breathing: This technique slows the breathing rate and helps release trapped air in the lungs, promoting relaxation and reducing breathlessness. It's particularly beneficial during episodes of stress when your breathing may become more erratic. ​

3. Box breathing: Also known as square breathing, this method involves inhaling, holding the breath, exhaling and holding again, each for equal counts. It's a powerful tool for calming the nervous system and enhancing focus. ​

   
   

Integrating breathing exercises into your daily life

Incorporating structured breathing exercises into your daily routine can significantly mitigate the adverse effects of stress on breathing so that you are no longer trapped in a continuous loop of dysfunctional breathing. 

Regular practice not only improves your respiratory efficiency but also enhances overall well-being. The Breathing MOT service will help you understand what normal breathing looks like, and we can help get your breathing back on track.​

If you feel that your breathing has become dysfunctional and you'd like to investigate the current state of play, we're here to help! Book in for a Breathing MOT today: https://air-physiotherapy.carebit.co/patients/bookings/new