{"id":8834,"date":"2023-11-15T21:10:39","date_gmt":"2023-11-15T14:10:39","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=8834"},"modified":"2023-11-15T21:10:39","modified_gmt":"2023-11-15T14:10:39","slug":"difficulty-taking-deep-breaths-heres-what-it-might-mean","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=8834","title":{"rendered":"Difficulty Taking Deep Breaths? Here&#8217;s What It Might Mean"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">Y<\/span>ou\u2019ve been breathing your whole life, so it should be easy to just \u201ctake a deep breath\u201d&#8230; right? If you\u2019ve ever seriously struggled to match the pace of structured breathwork in a yoga class or guided meditation, you know it\u2019s not always that simple.<\/p>\n<p>And if slow, deep breaths elude you on the regular, you may have wondered if it means something about your overall health and wellness. That\u2019s really not necessarily the case, says <a href=\"https:\/\/drmichaelstephen.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/drmichaelstephen.com\/\">Michael J. Stephen, MD<\/a>, a pulmonologist and the author of <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FBreath-Taking-Fragility-Future-Extraordinary%2Fdp%2F0802149316%3Ftag%3Dwgtrx989-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Fdifficulty-taking-deep-breaths%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fdifficulty-taking-deep-breaths%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Breath-Taking-Fragility-Future-Extraordinary\/dp\/0802149316\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/www.amazon.com\/Breath-Taking-Fragility-Future-Extraordinary\/dp\/0802149316?tag=wgtrx989-20&amp;asc_refurl=https%3A%2F%2Fwww.wellandgood.com%2Fdifficulty-taking-deep-breaths%2F&amp;asc_source=direct&amp;asc_campaign=no-campaign\"><em>Breath Taking: The Power, Fragility, and Future of Our Extraordinary Lungs<\/em><\/a>.<\/p>\n<div class=\"\">\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.alexartymiak.com\/about.html\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.alexartymiak.com\/about.html\">Alex Artymiak<\/a>, yoga, meditation, and breath-work teacher based in Santa Monica, California <\/li>\n<li> <a href=\"https:\/\/blackgirlsbreathing.com\/about\/#team\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/blackgirlsbreathing.com\/about\/#team\">Jasmine Marie<\/a>, breathworker and founder of Black Girls Breathing <\/li>\n<li> <a href=\"https:\/\/drmichaelstephen.com\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/drmichaelstephen.com\/\">Michael J. Stephen, MD<\/a>, pulmonologist and the author of <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FBreath-Taking-Fragility-Future-Extraordinary%2Fdp%2F0802149316%3Ftag%3Dwgtrx989-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Fdifficulty-taking-deep-breaths%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fdifficulty-taking-deep-breaths%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Breath-Taking-Fragility-Future-Extraordinary\/dp\/0802149316\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/www.amazon.com\/Breath-Taking-Fragility-Future-Extraordinary\/dp\/0802149316?tag=wgtrx989-20&amp;asc_refurl=https%3A%2F%2Fwww.wellandgood.com%2Fdifficulty-taking-deep-breaths%2F&amp;asc_source=direct&amp;asc_campaign=no-campaign\"><em>Breath Taking: The Power, Fragility, and Future of Our Extraordinary Lungs<\/em><\/a> <\/li>\n<li> <a href=\"https:\/\/www.breathpod.com\/collaborate\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.breathpod.com\/collaborate\">Stuart Sandeman<\/a>, Nike\u2019s official breathwork coach, best-selling author of <em>Breathe In Breathe Out<\/em> and breathing coach to award-winning artists, Olympic athletes and top business execs <\/li>\n<\/ul><\/div>\n<hr\/><\/div>\n<p>\u201cGetting a deep breath can be difficult for a lot of people, but every story is different,\u201d Dr. Stephen says. Ahead, find some possible reasons why it might be hard for you to breathe deeply and slowly\u2014and what you can do to make breathwork feel better.<\/p>\n<h2>Inefficient breathing habits take over<\/h2>\n<p>According to Nike\u2019s official breathwork coach <a href=\"https:\/\/www.breathpod.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.breathpod.com\/\">Stuart Sandeman<\/a>, short, dysfunctional breathing patterns are much more common than you\u2019d expect. \u201cThese habits develop when we\u2019re stuck in prolonged periods of stress, using poor posture, or even wearing high-waisted jeans,\u201d he says. This might lead to a chest-dominant breath or short, shallow breaths.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/difficulty-taking-deep-breaths\/\" current-title=\"What Does It Mean if Taking Slow, Deep Breaths Feels Ridiculously Hard?\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/GettyImages-difficulty-taking-deep-breaths_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-05-15\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/difficulty-taking-deep-breaths\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/difficulty-taking-deep-breaths\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/difficulty-taking-deep-breaths\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>To summarize some complicated biology, your brain, blood, and lungs tend to get acclimated to the particular carbon dioxide and pH levels associated with these breathing patterns. \u201cWhen you then go into a yoga class and try to slow your breath down, alarm bells go off that trigger your brain into thinking you need to take extra breaths,\u201d Sandeman explains.<\/p>\n<h2>Our minds get in the way<\/h2>\n<p>Your mental and emotional state has a very real impact on your breathwork practice, says <a href=\"https:\/\/blackgirlsbreathing.com\/about\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/blackgirlsbreathing.com\/about\/\">Jasmine Marie<\/a>, founder of Black Girls Breathing. \u201cThe number one thing that I see is that it\u2019s really hard for people to tap into their bodies because they are so heavily in critical thinking throughout their days,\u201d she explains. \u201cWe are all in an overstimulated, fight-or-flight mode from having a phone in our hand all day and living in a capitalistic society.\u201d<\/p>\n<p>And that stressful state leads to smaller breaths. &#8220;When we are stressed or anxious, we upregulate the nervous system, which triggers us to breathe shallow and short into the chest,&#8221; yoga instructor <a href=\"https:\/\/www.alexartymiak.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.alexartymiak.com\/\">Alex Artymiak<\/a> previously explained to Well+Good about why <a href=\"https:\/\/www.wellandgood.com\/soft-breathing-technique\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/soft-breathing-technique\/\">deep breathing can be so hard<\/a>.<\/p>\n<p>Marie points out that mental barriers to breathwork can particularly come into play for people of marginalized identities and\/or those who have experienced trauma. \u201cAbsolutely, this work is heavier and harder with underrepresented groups who are not able to experience full freedom out in the world,\u201d she says.<\/p>\n<h2>There could be underlying conditions<\/h2>\n<p>Don\u2019t panic: According to Dr. Stephen, it\u2019s not at all uncommon for folks with a clean bill of health to have difficulty taking long, deep breaths or to experience \u201cair hunger\u201d (that feeling like you need to reach for a bit more air). Still, if you\u2019re concerned, it\u2019s best to rule out any medical issues that might require targeted treatment.<\/p>\n<p>\u201cCertainly, we saw a lot of issues with the wildfires triggering people\u2019s lung disease, and we\u2019re seeing a big explosion in asthma,\u201d he says. Chronic obstructive pulmonary disease (COPD), long COVID, a deviated septum, and cardiac abnormalities are other potential explanations for breathing complications. Dr. Stephen says that if you have new and unexplained symptoms for more than a month, you should consult your primary-care physician, who can refer you to a specialist if needed.<\/p>\n<h2>How to make deep breathing feel more manageable<\/h2>\n<h3>1. Start small<\/h3>\n<p>\u201cYou don\u2019t have to go straight into a full 30-minute session,\u201d Sandeman says. \u201cI think the place to start is just to understand how you\u2019re breathing naturally. Take a moment to pause, close your eyes (only if that feels good), and place your hands on your chest and belly to see where the breath is flowing. Start your practice from that place of curiosity.\u201d<\/p>\n<p>Instead of forcing yourself to try to breathe deeply, think about <a href=\"https:\/\/www.wellandgood.com\/soft-breathing-technique\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/soft-breathing-technique\/\">breathing \u201csoftly,\u201d<\/a> suggests Artymiak. So, instead of actively trying to control your breath into the perfect cadence, relax into bigger breaths and simply focus on how they feel in the body.<\/p>\n<h3>2. Be patient<\/h3>\n<p>Remember that retraining your brain and muscular system will take time. \u201cIf you\u2019ve ignored your diaphragm for decades, it\u2019s going to take more than a couple of days to get it back into shape,\u201d says Dr. Stephen. \u201cNot unlike going to the gym, you have to approach breathwork in a gradual fashion. There will be setbacks, and you\u2019re going to be frustrated. But if you put the effort in over several months, I believe you\u2019ll see results.\u201d<\/p>\n<h3>3. Listen to your body<\/h3>\n<p>Everyone\u2019s lung capacity is different, says Marie. Ditto for breathwork needs, she says: \u201cYour lungs could be full on two counts, and then your brain is like, \u2018Why can\u2019t I do it on four counts?!\u2019 Focus less on the outcome and more on how it feels for you.\u201d<\/p>\n<p>Read: It\u2019s perfectly okay to set aside the counts and just breathe until <em>your<\/em> lungs are full, before exhaling until they\u2019re empty. It\u2019s okay if your personal pattern doesn\u2019t match a teacher\u2019s\u2014there\u2019s no need to feel guilty or like you\u2019re \u201ccheating.\u201d Let your own breath be the guide.<\/p>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve been breathing your whole life, so it should be easy to just \u201ctake a deep breath\u201d&#8230; right? If you\u2019ve ever seriously struggled to match the pace of structured breathwork in a yoga class or guided meditation, you know it\u2019s not always that simple. And if slow, deep breaths elude you on the regular, you &hellip;<\/p>\n","protected":false},"author":3,"featured_media":8835,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-8834","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8834","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8834"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8834\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/8835"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8834"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8834"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8834"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}