What is silent breathing? A physiotherapist explains it

Picture this: your shoulders are halfway to your ears, your jaw is clenched, and your eyebrows are furrowed. You are stressedand whether you realize it or not, you are physically holding a lot of tension in your body. Obviously your instinctive reaction is to take a deep, deep breath, but what if that big, deep breath actually makes the situation worse? Enter: calm breathing.

Breathing calmly is a technique originally invented by a physiotherapist and founder of Moment Physiotherapy and PerformanceAndy Fata-Chan, and it refers to one intentional breathing strategy which focuses on long, calm, almost silent breaths. Instead of sharp, reactive breathing that is known to increase tension and aggravate stress, the goal is to make your breathing as quiet as possible by expanding your rib cage outward instead of upward.

You may or may not think about your breath on a daily basis, but it’s actually a seriously powerful tool for decompressing (literally). Further on, Dr. Fata-Chan everything you need to know about calm breathing, including the benefits and great tips to master the technique.

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Andy Fata ChanPT, DPT, is a physiotherapist and founder of Moment Physical Therapy and Performance.

What is silent breathing?

Calm breathing is a technique that focuses on taking calm, intentional breaths that promote relaxation and relaxation reduce tensionsays Dr. Fata-Chan. “Unlike sharp, reactive breaths that can aggravate stress, calm breathing encourages smooth, very calm inhalation and exhalation, allowing the rib cage to expand outward instead of upward.”

When you’re stressed, your breathing tends to be louder and labored because you’re exhaling forcefully and inhaling forcefully, says Dr. Fata Chan. “It’s like you’re gasping for air in an attempt to calm down,” he says. In some situations, like afterward run a race or crushing one high intensity trainingexaggerated breaths can be helpful. However, when you are stressed, abrupt, deep breathing can worsen the situation by increasing tension.

“Many people instinctively take sharp, rapid breaths when they are stressed, which activates accessory muscles in the neck and shoulders and leads to tension, but calm breathing focuses on deep, controlled inhalations and exhalations that promote more balanced expansion of the rib cage ,” says Dr. says Fata Chan. The result? Less reliance on accessory muscles in your upper body, which means less stress, less tension and an overall more comfortable disposition.

Benefits of silent breathing

In addition to releasing tension in the neck and shoulders, calm breathing promotes an overall relaxed feeling, says Dr. Fata-Chan. This doesn’t just help combat stressbut promoting a state of calm can improve focus and mental clarity, helping you deal with stress more effectively, he says.

Many people also hold tension in the shoulders (myself included!), which limits your overall range of motion, explains Dr. Fata-chan out. But if you deliberately expand your ribs and lungs during calm breathing, rather than shrugging your shoulders and contracting your neck during traditional “deep” breathing, you will actually feel your chest, upper back and shoulders loosen. In turn this promotes overall mobility of the upper body and can even help release tension in the lower back and hips because the entire musculoskeletal system is connected, he says.

Furthermore, Dr. Fata-Chan notes that gentle breathing improves oxygen flow, leading to better oxygen supply in the body. Better oxygen means you’ll feel less tired and more energetic, which promotes an awake, productive workday, he explains.

That said, calm breathing isn’t the be-all and end-all, and other stress relief strategies are meditation, stretchAnd enough sleep can certainly help relieve tension, says Dr. Fata Chan. “I don’t necessarily think there’s a wrong way to breathe, but if you want to release tension and take it easy, adopting a more relaxed strategy can be very helpful.”

How to practice calm breathing

Calming breathing is a great technique to use when you’re stressed. stretchedor tense, but Dr. Fata-chan recommends bookending your day with a gentle breathing session in the morning and evening. If you’re feeling extra stressed, Dr. Fata-chan also useful to schedule an afternoon session with the next steps.

Andi Breitowich is a Chicago-based freelance writer and graduate of Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in PS, Women’s Health, Cosmopolitan and elsewhere.