In today’s health-conscious world, we’re tracking everything from our steps to our calories, and even how we sleep. Breathing rate is one of the many metrics you can track with smart wearables . But what does this number actually say about your health? Is a breathing rate of 19 breaths per minute during sleep good or bad? In this article, we’ll dive deeper into what a normal breathing rate while sleeping is, why it’s important, and how you can measure and improve it.
The Importance of a Healthy Breathing Rate
When we sleep, we rarely think about how our vital functions continue, such as breathing. Yet breathing plays a crucial role in the quality of our sleep. A healthy and consistent breathing rate helps your body to recover and replenish its energy reserves. Irregular breathing, on the other hand, can lead to restless sleep and symptoms such as fatigue and difficulty concentrating during the day.
What is a respiratory rate?
Respiratory rate, also known as breathing rate, refers to the number of breaths taken per minute. A breath consists of both inhalation and exhalation. As you sleep, the rate varies depending on the stage of sleep you are in. There are four main stages of sleep, and your breathing changes as you move through these stages. In deep sleep, your breathing rate decreases, while in REM sleep, where your dream sleep occurs, your breathing may become more irregular.
What is a normal breathing rate during sleep?
Normal breathing rate varies depending on your age and health. For healthy adults, breathing rates during sleep range from 12 to 20 breaths per minute. The average rate is usually around 15 to 16 breaths per minute, according to the National Sleep Foundation. This means that if your wearable or health app tells you that you are breathing between 12 and 20 times per minute, you are within normal limits.
Respiratory rate by age group:
- Children up to 12 months : 30-60 breaths per minute
- Children 1-2 years : 24-40 breaths per minute
- Children 3-5 years : 22-34 breaths per minute
- Children 6-12 years : 18-30 breaths per minute
- Teenagers 13-17 years : 12-20 breaths per minute
- Adults (18-64 years) : 12-20 breaths per minute
- Elderly (65+ years) : 12-28 breaths per minute
As you can see, breaths per minute decrease as you age, but a slight increase can occur in people over 65. Older people often have a slightly higher breathing rate during sleep, up to about 28 breaths per minute, which is still considered normal.
How do you measure your breathing rate while sleeping?
There are several ways to measure your breathing rate while you sleep:
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Wearables : Smartwatches and sleep trackers typically measure your breathing using sensors that record your chest movements. These devices give you a breakdown of your average breathing rate per night, including any deviations such as irregularities.
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Manual counting : If you don't have a wearable, you can also have someone else measure your breathing manually. However, this is a less accurate and cumbersome method.
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Polygraphy : For a more advanced and professional measurement, you can opt for a polygraphy or polysomnography (PSG). This is a sleep study that usually takes place at home, in which various body functions such as breathing, heart rate and brain activity are measured. A polygraphy is often prescribed by a doctor, for example if there are suspicions of sleep apnea or other sleep disorders.
What if your breathing rate is too high or too low?
An irregular or abnormal breathing rate can indicate several health problems. For example, if you breathe more than 20 times per minute during your sleep, this could be a sign of tachypnea, a medical term for an increased breathing rate. This can be caused by stress, anxiety, sleep apnea, or even cardiovascular disease.
On the other hand, if you have fewer than 12 breaths per minute, this can also indicate health problems, such as an obstruction in the airway. Low breathing rates are often associated with sleep disorders such as sleep apnea, in which breathing temporarily stops during sleep.
Sleep Apnea and Its Effect on Your Breathing
Sleep apnea is a common cause of breathing problems while you sleep. There are two types: obstructive sleep apnea (OSA) and central sleep apnea (CSAS). In OSAS, breathing is blocked by a narrowing of the airways, while CSAS occurs when your brain temporarily stops controlling breathing.
Symptoms of sleep apnea include loud snoring, nighttime awakenings with a feeling of suffocation, and excessive daytime sleepiness. If you suspect you have sleep apnea, it is important to have it evaluated by a specialist.
Tips for a healthy breathing rate while sleeping
There are several ways to improve your breathing and increase your sleep quality:
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Diaphragmatic breathing : Try taking deep breaths from your diaphragm (diaphragm) instead of shallow breaths from your chest. This can help slow your breathing and relax you before bed.
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Relaxation exercises : Meditation, mindfulness, or breathing exercises can help reduce stress, which in turn can normalize your breathing rate. Apps like Headspace can help with this.
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Side Sleeping : Sleeping on your side instead of your back can help keep your airways open and improve your breathing, especially in people who are prone to sleep apnea.
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Healthy lifestyle : Avoid smoking, alcohol and caffeine close to bedtime, and ensure good air quality in your bedroom to prevent respiratory problems.
When to see a doctor?
If you notice that your breathing rate is too high or too low for a long time, and you also have other symptoms such as fatigue, headaches, or difficulty concentrating, it is wise to consult a doctor. A sleep study can help to detect underlying causes such as sleep apnea.
Conclusion
Your breathing rate is an important indicator of your sleep quality and overall health. For most people, a healthy breathing rate is between 12 and 20 breaths per minute during sleep. However, an abnormal rate can indicate underlying health conditions, such as sleep apnea or stress. By regularly monitoring your breathing and developing healthy sleep habits, you can not only improve your sleep, but also your overall health.
How do you monitor your sleep quality? Have you ever noticed that your breathing rate affects how rested you feel? Share your experiences!
