Hey everyone, this is your health bestie Barbara
In the last article we learned how to prepare for a good night’s sleep.
In this article we will discuss breathing.
You implemented the sleep changes from last week and now you wake up feeling groggy. You say ‘Barbara, I had what seemed like a full night’s sleep. But my mind still races. I still feel stressed and no amount of coffee can shake the fog’.
Does this sound familiar?
Poor sleep and constant stress are often linked to one simple, overlooked factor: your breath. Breathing the right way can transform the way you sleep, think, and function. Here’s how:
Sleep Performance
According to Whoop, sleep performance is the amount of sleep that we need subtracted from the amount of sleep we receive.
When we begin to pay attention to our sleep, one of the first things we notice is that we are not really getting as much sleep as we originally thought. The percentage of time you spend in bed actually asleep is known as your sleep efficiency.
Symptoms of Poor Sleep Performance
Here are some factors that can negatively impact your sleep:
Poor Sleep Symptoms
- Snoring
- Sleep apnea
- Disrupted Sleep
- Insomnia
- A Racing Mind
Tips to Better Sleep Performance
- Ensure a consistent sleep environment
- Wear light blockers
- Avoid eating within 2 hours before sleep
- Keep the bedroom cool and airy rather than hot and stuffy
- Sleep on the front or side rather than the back
To maintain a calm and focused mind, quality sleep is essential. When we breath heavy and take big breaths we may experience light-headedness and dizziness. It is common to believe we need to take in more air to remain calm and alert.
When was the last time you truly paid attention to your breath? Not just the act of breathing—but how it shapes your sleep, stress levels, and mental clarity?
Most of us breathe without thinking. Yet the way we breathe influences everything—from how well we sleep to how calm we feel in stressful situations. If you’re tossing and turning at night or struggling to focus during the day, your breath might be the missing piece of the puzzle.
Many people believe that taking big deep breaths is beneficial, but this can lead to overbreathing—causing dizziness, stress, and even reduced oxygen delivery.
The truth is, how we breathe matters just as much as how much we sleep. Overbreathing disrupts our oxygen balance, but learning to breathe correctly can restore calm and energy. Let’s dive into how to breathe right.
Breathe Right
3 Levels of Breathing
The first level: Breathe so softly that the person beside you cannot hear it.
The second level: Breathe so softly that even you cannot hear it.
The third level: Breathe so softly that you do not even feel it.
Breathing Misconception
Many of us believe that when we take a big deep breath it will soothe our nerves and makes us calm. We mistake deep breathing for taking big gulps of air. True deep breathing is slow, controlled and engages the diaphragm. This is the reason you do not feel yourself breathing.
To help us understand a better way to breath, let’s discuss the parts of our body that play a role in our breathing. We have the top of the lungs or the upper chest.
There is also the diaphragm. It is a muscle that separates the chest from the abdomen. When we breathe in the abdomen expands out and when we breathe out the abdomen contracts.
This happens because the diaphragm pushes down, creating pressure that causes the belly to expand. When we exhale the diaphragm moves upward and takes the pressure off our stomach. This causes the stomach to go back in.
When we practice abdominal breathing through our nose we should not be able to see or hear our breath during rest. When we overbreath, taking big gulps of air in through our mouth the breath will be audible. The chest will rise and fall.
When we are stressed we tend to overbreath. This type of breathing limits the amount of oxygen that can be transferred to our blood. It causes a loss of CO2, Carbon Dioxide. It also activates the fight or flight response and contributes to increased anxiety and stress levels.
The next time you feel distressed, take a moment to notice how you are breathing. People who are relaxed and relatively free from stress will exhibit abdominal breathing.
Abdominal breathing will improve the quality of our blood flow and increase the delivery of oxygen to our muscles. It also reduces the symptoms of anxiety.
Here is an exercise to encourage abdominal breathing during rest. This will help breathing become second nature again.
Breathe Deep Exercise
If you are able, perform this exercise in front of a mirror to watch your breathing and make corrections. The goal is to reduce upper chest breathing and replace it with abdominal deep breathing.
Sit up straight with relaxed shoulders. Feel the space between the ribs widen.
Place one hand on the chest and one hand above the navel.
Feel the abdomen move in for a controlled outward exhalation. It should move outward in a controlled fashion as you inhale.
Begin to exert gentle pressure with the hands against the abdomen and chest to create resistance to your breathing.
Concentrate on making the size of each breath smaller.
Take in less air than you would like to. Each breath should be small and short.
Slow down and reduce the breathing movements until you feel a hunger for air.
Breathe out with a relaxed exhalation.
Reduce visible breathing movements by taking in small breaths. Keep the out breathe relaxed.
Practice this exercise up to twice a day for five minutes at a time. It will help to restore the body to a more natural way of breathing.
Move Over Mindfulness
Have you ever found yourself tongue-tied when trying to start a conversation?
Lets say there is someone that you want to talk to but you become tongue tied and freeze up everytime this person is close.
It is easy for us to think so much that our thoughts seem to consume us. All we want to do is strike up a conversation, say hello, ask how the day is going and ask about favorite foods or exercises.
A simple conversation can turn into a gigantic unmoveable glacier. But with practice and persisting not to overthink every action we can remove unnecessary hurdles from our path to success.
When the same thoughts seem to take over your mind, ask whether these thoughts are actually serving a purpose? Are they helpful in devising a strategy or addressing the issue? Or are the thoughts a merry-go-round of nothingness?
By questioning the usefulness of our thinking we can determine if our thoughts are beneficial or if they are negative and repetitive.
We can’t always stop intrusive thoughts, but we can quiet the noise. By bringing our attention to our breath, we regain control.
As we focus on our breathing we will release ourselves from the power and the grip that they once held over us. This kind of breathing helps to focus our attention. It is helpful to us.
Follow the Breath
We can practice breathing while we walk. Inhale for three steps, Exhale for three steps. This will take our thoughts off the merry-go-round. It will help us to remain grounded.
When we reach our destination we will be calm. We will feel in control. Then we can continue to focus on our breathing as we sit down. We can make sure that we are not breathing high with our chest rising.
Our abdomen should be engaged in the activity of breathing. Our shoulders should remain calm and the chest should not rise. You can ask yourself, ‘How can I see this differently? Can I look more deeply and understand what is happening better than I do right now’?
After you have finished with the meeting or with your day, go back to your breath. Breathe in for three steps and out for three steps as you go back to your car.
A ten to fifteen daily practice of meditation to go within can help to still the monkeys that jump around in the mind.
The Undivided Mind
Having a passion for the work that we do and a desire to perform our duties to the best of our ability is what matters. Everything else is beyond our control. Once we have accounted for all the impacting factors, it is best not to worry about it further.
Through breathing we can direct our attention and remain relaxed throughout the day. When we find our mind racing about an upcoming activity let us bring our attention to our breath. This will keep our mind focused and body relaxed.
Your body breathes around 20,000 times a day, but are you doing it right?
Most people don’t realize that how they breathe affects how they sleep, focus, and manage stress. Learning to control your breath can be a game-changer—helping you sleep deeper, stay calm, and think without brain fog.
But breathing isn’t the only natural tool we have to sharpen our minds and energize our bodies. What if the key to better brain function, enhanced focus, and a little extra zing in your day was sitting right in your spice rack?
Mindful breathing influences our well-being. But did you know that the flavors we choose can awaken our senses, boost cognitive function, and support our health?
Join me next week, we’ll uncover the secret power of spices—how they don’t just enhance flavor, but also sharpen the mind, support energy, and bring a little extra zest to life.
Everyone has health, make sure you have yours!
This is Barbara, I am yours in health. Let me help you navigate the amazing world of health insurance.
Remember Every day can be a healthy day.
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