How You Breathe Matters: Why Deep Breathing Beats Shallow Breathing

Have you ever watched a baby sleep? Their belly gently rises and falls with each breath - calm, natural, and effortless. This is how we all used to breathe, but modern life has trained many of us out of it. Today, we tend to breathe high in our chests, fast and shallow—especially when we’re stressed or distracted. How are you breathing? If you’re constantly tired, anxious, or struggling to sleep, your breathing might be playing a bigger role than you think.

Deep vs. Shallow Breathing: What’s the Difference?

Deep breathing involves your diaphragm—the large muscle beneath your lungs. When it contracts, it pulls downward, giving your lungs room to expand fully. This kind of breath is slow, silent, and makes your belly rise and fall (just like a baby).

Shallow breathing, on the other hand, uses the muscles in your chest, neck, and shoulders. It’s faster, louder, and only fills the upper part of your lungs. You might see your chest rise, while your belly stays still—or even pulls in, a pattern known as paradoxical breathing.

Unfortunately, our posture, stress levels, and even the desire for a “flat stomach” can limit our diaphragm’s movement. Over time, this turns shallow breathing into a habit—one that silently fuels fatigue, stress, and tension.

Note: A “big breath” isn’t always a deep breath. Many people mistake chest-lifting, shoulder-raising, mouth-gasping breaths for deep breathing. But over-breathing like this lowers carbon dioxide (CO₂) levels in the body—disrupting the balance needed for oxygen to reach your cells efficiently.

Signs of Shallow Breathing

• Frequent yawning or sighing

• Feeling breathless during mild activity

• Tension in the neck or shoulders

• Anxiety, poor concentration, or dizziness

• Fatigue despite enough sleep

Common causes include chronic stress, slouching, mouth breathing, respiratory illness, tight clothing, and inactivity. Over time, shallow breathing affects not just how you feel, but how your body works.

Effects of Shallow Breathing

• Chronic stress: Activates the fight-or-flight system

• Poor oxygenation: Cells receive less oxygen even if you’re breathing more

• Muscle pain: Overuse of neck and shoulder muscles

• Sleep issues: Can lead to snoring or sleep apnea

• Weakened immunity: Stress hormones suppress your natural defenses

• Heart health: Increases long-term cardiovascular risk

• Mental health: Triggers or worsens anxiety and low mood

Why Deep Breathing Helps

Switching to diaphragmatic breathing can shift your nervous system from stress to calm. A 2017 study found that deep breathing not only lowered stress hormones but also boosted focus and emotional regulation.

Physical benefits include:

• Better oxygen delivery (up to 20% more than shallow breathing)

• Lower blood pressure

• Less muscle tension and pain

• Improved digestion

• Stronger posture and core stability

Mental/emotional benefits include:

• Stress and anxiety relief

• Better sleep

• Sharper concentration

• Improved emotional control

Try This: Basic Diaphragmatic Breathing

1. Sit or lie comfortably. Place one hand on your chest and one on your belly.

2. Inhale slowly through your nose. Your belly should rise; your chest stays mostly still.

3. Exhale slowly. Let your belly fall.

4. Repeat, aiming for 6–10 breaths per minute.

In Summary: Deep breathing is a natural, quiet process that starts in the belly and calms your whole system. Shallow breathing is faster, noisier, and often stress-driven. By returning to the way we were born to breathe, we can tap into better health—physically, mentally, and emotionally.

Take a pause and check in with your breath. You might be surprised by the difference a few deep breaths can make.