Thoracic breathing and abdominal breathing are two different patterns of breathing that can affect the way air moves through the respiratory system. In thoracic breathing, the chest and ribcage expand as air is taken in, while in abdominal breathing, the diaphragm contracts and flattens, pulling air into the lungs and expanding the abdomen.

Thoracic Breathing

When we breathe using thoracic breathing, the primary muscles involved are the intercostal muscles, which lie between the ribs and help to expand the chest and ribcage. This type of breathing is often associated with stress and anxiety, as it can create a sense of tension and lead to shallower, more rapid breaths. In contrast, abdominal breathing engages the diaphragm and creates a more efficient, relaxed breath that can promote a sense of calm and well-being.

When we engage in thoracic breathing, we activate the sympathetic nervous system, which is responsible for the body’s “fight or flight” response. This can lead to feelings of stress, anxiety, and tension. Thoracic breathing can also lead to shallow breathing, which can cause hyperventilation and a decrease in blood oxygen levels.

In contrast, when we engage in abdominal breathing, we activate the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. This can lead to feelings of relaxation, calmness, and reduced tension in the body. Abdominal breathing can also increase blood oxygen levels, improve heart rate variability, and decrease the production of stress hormones.

Advantages of thoracic breathing

While abdominal breathing is generally considered to be a more beneficial breathing pattern than thoracic breathing, there are still some advantages to thoracic breathing in certain situations. Here are a few potential advantages of thoracic breathing:

Increased alertness: Because thoracic breathing is faster and shallower than abdominal breathing, it can lead to an increase in oxygen intake and carbon dioxide release. This can help to increase alertness and cognitive function in the short term.

Improved performance in physical activities: During exercise or physical activities that require short bursts of energy, thoracic breathing can help to supply the body with the necessary oxygen and energy to perform at a high level.

Reducing hyperventilation: In cases of hyperventilation, which is an excessive rate of breathing that can lead to a decrease in carbon dioxide levels and other symptoms, practicing thoracic breathing can help to regulate breathing and reduce the severity of symptoms.

While there may be some advantages to thoracic breathing in certain situations, it’s important to note that chronic or long-term thoracic breathing can have negative effects on the body and mind, such as increasing feelings of stress and anxiety, and reducing the efficiency of the exchange of gases in the lungs. As such, it’s generally recommended to practice abdominal breathing as a healthier and more beneficial breathing pattern for overall health and well-being.

Increased alertness: Thoracic breathing can be helpful in situations where you need to be alert and focused, such as during a high-pressure work meeting or when you’re studying for an exam. The shallow and rapid breathing pattern of thoracic breathing can help to increase oxygen delivery to the brain, which can improve cognitive function and mental clarity.

Improved athletic performance: In some sports or activities, such as weightlifting or sprinting, thoracic breathing can be beneficial because it allows for quicker, shallower breaths that can help to increase energy and improve performance.

Relieving pain: Thoracic breathing can be used as a technique to help manage pain, particularly in the upper body. By focusing on the sensation of breath in the chest and ribcage, you can redirect your attention away from the source of the pain and promote a sense of relaxation and calm.

However, it’s important to note that thoracic breathing is not a healthy breathing pattern for prolonged periods of time, as it can lead to hyperventilation, decreased oxygen levels, and feelings of stress and anxiety. In most situations, abdominal breathing is a better breathing pattern to practice for overall health and well-being

Abdominal breathing

Abdominal breathing, also known as diaphragmatic breathing, has a number of advantages for our physical, mental, and emotional health. 

Here are some potential benefits of practicing abdominal breathing:

Reducing stress and anxiety: Abdominal breathing is a simple but powerful way to reduce stress and anxiety. By taking deep, slow breaths, you activate the parasympathetic nervous system, which helps to calm the body and reduce feelings of stress and tension.

Improving lung function: Abdominal breathing allows the lungs to fully expand, which can improve oxygenation of the body and improve overall lung function. It can also help to clear out stale air and increase the amount of fresh air circulating in the lungs.

Enhancing relaxation and sleep: Abdominal breathing can be a useful tool for promoting relaxation and improving the quality of sleep. By practicing abdominal breathing before bed, you can calm your mind and body, and prepare for a restful night’s sleep.

Strengthening the diaphragm: Abdominal breathing strengthens the diaphragm muscle, which is important for efficient breathing. By regularly practicing abdominal breathing, you can improve your overall respiratory function and breathe more easily and naturally.

Improving digestion: Abdominal breathing can stimulate the digestive system and promote better digestion. By increasing blood flow to the digestive organs, it can help to alleviate symptoms of indigestion, bloating, and constipation.

Overall, abdominal breathing is a simple and effective way to improve our physical and mental health. It can be practiced anywhere, anytime, and is a powerful tool for reducing stress and promoting relaxation.

Here are a few exercises that can help you improve your abdominal breathing:

Simple breathing: Find a quiet place to sit comfortably, and place one hand on your chest and the other on your abdomen. Take a slow, deep breath in through your nose, filling your abdomen with air and allowing it to rise. Then, exhale slowly through your mouth, letting your abdomen fall. Repeat for a few minutes, focusing on deep, relaxed breaths.

Progressive relaxation: Lie down on your back and close your eyes. Start by taking a few deep breaths, and then focus on tensing and relaxing different parts of your body, one at a time. Start with your feet, and then move up to your calves, thighs, abdomen, chest, arms, neck, and face. With each muscle group, take a deep breath in as you tense the muscle, and then exhale as you release the tension.

Counting breaths: Sit comfortably and inhale deeply through your nose for a count of four. Hold the breath for a count of four, and then exhale slowly through your mouth for a count of eight. Repeat for a few minutes, focusing on the length of each inhale and exhale.

Alternate nostril breathing: Sit comfortably and use your right thumb to close your right nostril. Inhale deeply through your left nostril, and then use your right pinky to close your left nostril. Exhale slowly through your right nostril, and then inhale through your right nostril. Use your thumb to close your right nostril, and exhale through your left nostril. Repeat for a few minutes, focusing on the flow of breath through each nostril.

Breath visualization: Imagine a balloon in your abdomen. As you inhale, imagine the balloon expanding, filling with air and lifting your abdomen. As you exhale, imagine the balloon deflating, and your abdomen falling. Repeat for a few minutes, focusing on the visualization of the balloon expanding and contracting with each breath.

Remember, abdominal breathing takes practice and patience, so don’t worry if it feels difficult at first. With regular practice, you’ll find that it becomes easier and more natural.