Which is better chest breathing vs belly breathing?

Both chest breathing and belly breathing have their benefits and drawbacks. The best type of breathing often depends on the situation and what you are trying to achieve through breathing exercises. In general, belly breathing is recommended for relaxation and stress relief, while chest breathing is useful for singing and physical exertion.

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What is chest breathing?

Chest breathing, also known as thoracic breathing, relies primarily on the intercostal muscles between the ribs and the diaphragm to draw air into the top section of the lungs. When you take a chest breath, your chest expands outward and your abdomen remains relatively still. Chest breathing is shallow and rapid compared to belly breathing.

Here are some key features of chest breathing:

Primarily uses intercostal muscles and diaphragm
Chest expands outward during inhalation
Abdomen remains still

Breaths are shallow and rapid
Mainly relies on upper section of lungs

What is belly breathing?

Belly breathing, also known as diaphragmatic breathing, relies mainly on the diaphragm to draw air into the lower sections of the lungs. When you breathe with your belly, your abdomen expands outward while your chest remains relatively still. Belly breathing is slower and deeper than chest breathing.

Here are some key features of belly breathing:

Primarily uses the diaphragm
Abdomen expands outward during inhalation

Chest remains still
Breaths are slow and deep
Relies on lower sections of lungs

Benefits of chest breathing

Here are some potential benefits of chest breathing:

Supports physical exertion – The rapid, shallow breaths of chest breathing allow more oxygen to enter the bloodstream quickly, which can help sustain aerobic activity.
Aids in singing – Chest breathing provides greater control over exhalation, which is needed for singing long notes.

May relieve asthma – Some research indicates chest breathing exercises can help improve symptoms of asthma.
Easy to learn – Chest breathing is instinctual for most people and requires little conscious effort.

Drawbacks of chest breathing

Here are some potential drawbacks of chest breathing:

Increases anxiety – Shallow chest breathing triggers a stress response and keeps the body in a tense state.
Causes hyperventilation – It is easy to breathe too rapidly with the chest, leading to dizziness or fainting from hyperventilation.
Leads to poor posture – Chest breathing encourages slumped shoulders and rounded upper back.

Provides less oxygen – Chest breathing does not fully inflate the lungs, so less oxygen enters the bloodstream.

Benefits of belly breathing

Here are some potential benefits of belly breathing:

Relieves stress – Slow, deep belly breathing triggers relaxation response and lowers cortisol levels.

Lowers blood pressure – Diaphragmatic breathing has been shown to decrease blood pressure.
Improves posture – Belly breathing keeps shoulders back and spine elongated.
Massages internal organs – The expansion of the diaphragm massages the liver, stomach and intestines.

Improves lung function – Belly breathing fully expands the lungs, increasing oxygen supply.

Drawbacks of belly breathing

Here are some potential drawbacks of belly breathing:

May cause lightheadedness initially – People unaccustomed to deep belly breathing can feel dizzy at first until the body adapts.

Difficult to coordinate with exertion – It is challenging to maintain slow belly breathing during intense physical activity.
Takes practice – Learning diaphragmatic breathing requires training to break shallow breathing habits.
Can cause abdominal discomfort – Forcing too much expansion of the belly can result in slight soreness or cramping.

When is chest breathing preferable?

Here are some situations where chest breathing would be the better choice:

During exercise or physical exertion – The faster breaths provide oxygen when it is needed quickly.
While singing or playing a wind instrument – Chest breathing allows greater control over exhalation.

When asthmatic symptoms flare up – Chest breathing may help open constricted airways during an asthma attack.
If abdominal injury prevents belly expansion – Chest breathing would avoid pain.

In general, chest breathing is best suited for circumstances requiring rapid oxygen intake or controlled exhalation. The shallow, quick breaths are less ideal for relaxation or sustained focus.

When is belly breathing preferable?

Here are some situations where belly breathing would be the better choice:

During relaxation or meditation – The slow, deep breaths trigger a relaxation response.
To reduce stress or anxiety – Belly breathing lowers cortisol and helps calm the mind.

For improved concentration – More oxygen to the brain promotes mental focus and performance.
To strengthen the diaphragm – Regular belly breathing exercises build diaphragm endurance over time.
To improve posture – Drawing air into the belly promotes upright spine alignment.

In general, belly breathing is ideal for relaxation, lowering stress, boosting focus, and increasing mindfulness. The slower pace and deeper breaths are less suitable for situations requiring rapid oxygen intake.

How to practice chest breathing

Here are some tips for learning chest breathing technique:

Sit or stand tall with open shoulders to allow full chest expansion.

Place one hand on your chest and one on your belly.
Inhale slowly through your nose for 2 counts, feeling your chest push outward.
Exhale gently through pursed lips for 4 counts.

Repeat for 5-10 breaths, keeping the hand on your belly still.
Aim to take 12-16 breaths per minute.

Be careful not to hyperventilate. Chest breathing should produce a mild expansion of the chest without straining. With practice, chest breathing will start to feel natural and require less conscious effort.

How to practice belly breathing

Here are some tips for learning proper belly breathing technique:

Sit or lie in a comfortable position with bent knees and open shoulders.
Place one hand on your chest and the other on your belly.

Inhale slowly through your nose for 4 counts, feeling your belly push outward.
Exhale gently through your mouth for 6 counts.
Repeat for 5-10 breaths, keeping chest still and focusing on the belly expansion.

Aim to take 6-10 breaths per minute.

When first learning, take your time finding the right breathing rhythm. With regular practice, diaphragmatic breathing will start to feel more smooth and natural. Most people notice the calming effects within a few sessions.

Exercises to strengthen chest vs. belly breathing

Certain exercises can help reinforce proper chest and belly breathing techniques:

For chest breathing:

At rest, place a hand on your abdomen and practice keeping the belly still while inhaling into your chest. Notice the chest rise without abdominal expansion.
While walking, synchronize your footsteps with your breath. Inhale for two steps and exhale for two steps using chest breathing.

Hold your arms straight out to your sides. Breathe in through your chest and raise your arms up over your head as you inhale. Lower your arms while exhaling.

For belly breathing:

At rest, place a small, light object on your belly. Practice breathing so that the object rises and falls with each inhale/exhale.

Lie on your back and place your hands on your belly. As you inhale through your nose, feel your belly push into your hands. Exhale through your mouth.
Sit upright in a chair with your hands on your knees. As you inhale slowly through your nose, lean forward slightly to allow your belly to expand. Exhale and return to starting position.

Start with 5-10 reps of each exercise, focusing on the quality of each breath. With time, the techniques will become more habitual.

Yogic breathing exercises for belly and chest

Certain types of yogic breathing exercises, or pranayama, can reinforce proper belly and chest breathing. Here are a few options:

For chest breathing:

Kapalabhati – Also known as breath of fire, kapalabhati involves short, vigorous exhalations through the nose paired with passive inhalations.

Surya Bhedana – Nose breathing focused on the inhalation, with the right nostril blocked. Helps invigorate the body.
Sheetali – Also called cooling breath, sheetali involves long inhales through rounded lips and slow exhales through the nose.

For belly breathing:

Dirgha – Also known as three-part breath, dirgha involves extending the inhalation, exhalation, and breath retention.
Ujjayi – Exaggerated breath control during ocean sounding breath builds awareness of the breath cycle.
Nadi Shodhana – Alternate nostril breathing channels focus to the rhythm of the breath.

Always learn pranayama under the guidance of an experienced yoga teacher. With practice, the breathing techniques will become ingrained.

Tips for making belly breathing a habit

Here are some tips to help make belly breathing an ingrained habit:

Practice daily – Make time to devote 5-10 minutes each day to focused belly breathing.

Find trigger points – Identify recurring activities where you can replace shallow breathing with belly breaths, like waiting in line or washing dishes.
Use reminders – Place motivational notes or stickers in your environment to remind you to belly breathe.
Pair with an anchor word – Silently say “calm” on each exhale to reinforce the relaxation response.

Download an app – Apps can provide guided belly breathing sessions and reminders to practice.
Join a class– Take a belly breathing or meditation class for community support.

With regular practice, diaphragmatic breathing will start to replace inefficient chest breathing during sedentary activities. Over time, the relaxation response will become much more automatic.

Common problems with chest and belly breathing

Here are some common problems that can occur with chest and belly breathing:

Chest breathing issues:

Hyperventilating due to overly rapid breaths

Dizziness or lightheadedness from low CO2 levels
Strained breathing muscles from overexertion of intercostals
Poor posture like rounding shoulders or forward head

Inability to take a full breath due to improper technique

Belly breathing problems:

Lightheadedness when first transitioning from chest breathing

Distracted focus leading to rapid, shallow breaths
Gripping or forcing the breath rather than relaxing
Inability to fully engage the diaphragm

Sore abdominal muscles from overexertion

Proper training under an experienced teacher can help correct suboptimal breathing habits. With practice, the correct techniques will start to feel more natural.

Conclusion

In summary, chest and belly breathing both have a role depending on the circumstances. Chest breathing provides quick bursts of oxygen, making it suitable for physical exertion and singing. Belly breathing triggers relaxation, improves focus, and relieves stress. Regularly practicing the techniques that are best suited to your needs will help ensure you reap the full benefits of purposeful breathing.