When we talk about breathing incorrectly , it sounds like someone is doing something wrong. That's not entirely fair. Breathing is an automatic, natural process ; our bodies do it on their own, without us even thinking about it.
Yet, many people develop a dysfunctional breathing pattern due to stress, posture, or lifestyle . It's not "wrong," but it doesn't work optimally for the body. This can contribute to long-term complaints such as:
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Fatigue
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Spanning of stressgevoel
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Shortness of breath or shallow breathing
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Headache or dizziness
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Panic or anxiety complaints
The good news? You can learn to improve your breathing . Not by forcing it, but by becoming aware of it and practicing with calmness and mindfulness.
What is non-functional breathing?
Non-functional breathing means that your body is breathing enough to survive, but not in a way that supports energy, rest, and balance .
Common non-functional patterns:
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Breathing through the chest instead of the abdomen
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Breathing too often and too shallowly
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Mouth breathing , even at rest
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Unconscious tension build-up during breathing
These patterns are often caused by:
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Chronic stress
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Poor posture (sitting a lot, hunched back)
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Unprocessed emotions
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Sleep problems
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Poor condition or little exercise
What happens in your body with chronic hyperventilation?
Many people associate hyperventilation with an acute panic attack. But there's also such a thing as chronic hyperventilation : a subtle, persistent form of breathing too much and too quickly.
How does it work?
With chronic hyperventilation, you breathe in more oxygen than your body needs and exhale too much CO₂ . This disrupts the oxygen-CO₂ balance in your blood. This affects your nervous system and even how effectively oxygen reaches your cells.
Symptoms of chronic hyperventilation may include:
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Tingling in hands or face
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Fatigue or "cotton wool head"
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Lightheaded
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Feeling short of breath even when you are getting enough air
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Anxiety, tension, feelings of panic
Why do many people automatically breathe non-functionally?
We live in a world full of stimuli, haste, and stress . On top of that, many people sit at a desk for hours, often under mild tension or pressure. The body adapts to this—including through breathing.
Causes of dysfunctional breathing:
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Stress or unconscious tension
→ Your body goes into “fight-or-flight” mode, which increases breathing. -
Little body awareness
→ People do not feel how they breathe or what it does to them. -
Bad posture
→ Sitting hunched over restricts the space for diaphragmatic breathing. -
Emotions are suppressed
→ Your breath literally stops when you suppress sadness or anger.
Functional breathing: what does it look like?
A functional breathing pattern is calm, smooth, and attuned to the body's needs. It supports rest, energy, and recovery.
Characteristics of functional breathing:
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You breathe calmly through your nose
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The breath moves from your belly or diaphragm
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You don't breathe audibly at rest
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The rhythm is regular and relaxed
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You have pauses between exhalation and inhalation
How can you improve your breathing?
It all starts with awareness . You don't have to force or control your breath—you just have to learn to notice it .
1. Observe your breathing
Regularly consider questions such as:
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Do I breathe through my nose or mouth?
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Does my breath go to my belly or my chest?
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Is my breathing calm or ragged?
2. Bring your attention to your belly
Place your hand on your stomach. Inhale calmly through your nose, feeling your stomach expand slightly. As you exhale, gently let your stomach sink back down.
Tip: The exhalation is the relaxing part of breathing. Make it longer than the inhalation.
3. Do a breathing exercise 1–2 times a day
A simple exercise:
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Breathe in for 4 counts
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Hold for 2 counts
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Exhale for 6 counts
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Repeat this for 5 minutes
4. Learn from breathing coaches or breathing therapy
A breathing coach helps you recognize patterns and guides you in developing a more functional breathing rhythm. This is especially valuable for complaints such as:
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Fear or panic
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Chronic fatigue
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Burn-out
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Insomnia
What are the benefits of functional breathing?
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More peace of mind
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Deeper sleep
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Better focus and energy
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Fewer tension complaints
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Improved immune system
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More connection with your body
In short: your breath is a direct gateway to well-being. And the best part is, it's always with you.
Conclusion: you are not breathing incorrectly, but it can often be better
Many people breathe in a way that throws their body off balance, without even realizing it. But that doesn't mean they're doing something wrong. It simply means their body is asking for attention.
By consciously observing your breathing and practicing small adjustments, you can make enormous gains in peace, energy and resilience.
💬 What do you notice about your breathing in stressful situations? And have you ever tried a breathing exercise? Let us know in the comments!
