Rapid, shallow breathing most often occurs in people who are under chronic stress. It also occurs in a person having a panic attack.
Rapid Breathing Defined
In rapid breathing (as opposed to slow breathing), each breath taken is quick and short (i.e. the inhale and exhale do not take a long time), there is very little time in between breaths and many breaths are taken in a short time.
Shallow Breathing Defined
"Shallow" refers to how much air is taken into the body. In shallow breathing, the breath is small and is taken only into the throat area or chest as opposed to filling the lungs.
This type of breathing is caused by stress and chemical changes in the body. It also can cause uncomfortable symptoms of stress.
Deep, Diaphragmatic Breathing Is the Opposite of Rapid, Shallow Breathing
Rapid shallow breathing is the opposite of slow, deep diaphragmatic breathing, where the breath fills the total space of the lungs. Each inhale and exhale takes a longer time and fewer breaths are taken. The breaths are slow, even and full.
A Slow, Deep Diaphragmatic Breathing Exercise
- Lie down in a comfortable position. Gently place your hand on your belly. Take a deep breath in through your nose and try to have the breath fill your belly so that your belly and your hand rise. This may take some practice. It might help to imagine that your belly is a balloon and as you inhale, you are trying to make the balloon blow up. The chest should not move at all during this first part of the breath.
- Now as you continue to inhale, let the breath fill the middle and then the top of your lungs. If you do this correctly, you will see that after the belly rises, your ribs and then your chest will also rise, in that order. Once this happens, exhale fully and completely, As you exhale, your chest, ribs and then belly should deflate (i.e. in the opposite order of the inhale).
- Once you are able to get your belly, ribs and chest to rise on inhale, begin focusing on the timing of your breathing. A good way to do this is to count (in your head) to six while you are inhaling. Pause ever so briefly at the top of the inhale. Then count to 12 as you are exhaling and make the exhale last for the entire count. Again, this will take practice. If you can only count to 4 while you are inhaling, then exhale to 8. Find the numbers that work for you but make the exhale twice as long as the inhale.
- You can either exhale through your nose or your mouth. If you exhale through your mouth, try to make a sound with the exhale so you can hear that you are exhaling to the full count.
After a few rounds of this breathing you should feel more relaxed. If it feels like an effort or like you are straining, try again at a time when you are feeling more relaxed. After a few practice sessions, you should be able to get the hang of it.
How to Utilize Deep Breathing for Stress Reduction
People under stress tend to habitually breathe in the rapid shallow way and are generally unaware that they are doing it. Like any habit, changing one's breathing requires regular practice.
The best way to do this is to practice the deep breathing exercise several times per day rather than waiting for stress or a full-blown panic attack to strike. Breathing the right way several times a day will help people, over time, be more aware of when they are breathing the wrong way.
People can also try to focus on their breathing when they are under stress and try to utilize deep breathing to calm down. This will take some practice though and people generally have more success if they practice regularly while they are calm.
Those experiencing troubling symptoms should consult their medical or mental health professional. This article is for information only and is not intended to be a substitute for personal medical or mental health care.
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