The three dimensions of functional breathing
A practical framework to understand and work on our breathing comprehensively.
Introduction
As you read this, I propose a simple exercise: slow down your breathing rhythm a little. Inhale and exhale slower, always through the nose, and gently rest your tongue on the roof of your mouth, just behind the upper teeth. Allow your spine to lengthen gently, without forcing. Something as simple as this can make a huge difference: you would already be taking the first steps to improve the three dimensions of your breathing.
A moment to practice!
Slow down your breathing rhythm a little. Inhale and exhale slower, always through the nose, and gently rest your tongue on the roof of your mouth, just behind the upper teeth. Allow your spine to lengthen gently, without forcing.
These three dimensions offer us a practical framework, among several possible, to understand and work our breath. What are these three dimensions and why are they so important?
1. Dimensión Bioquímica
The Invisible Exchange that Gives You Life
This dimension refers to how your body manages the vital gases we breathe: oxygen (O₂), carbon dioxide (CO₂), and nitric oxide (NO). Their balance is key for oxygen to reach every cell effectively so they can fulfill their vital functions.
When you breathe through your nose, in a calm and unhurried way, your body begins to function more efficiently. Why? Because maintaining an adequate level of carbon dioxide (yes, that gas we often consider just a “waste product”) is crucial. Thanks to the Bohr Effect, a greater presence of CO₂ in the blood facilitates the release of oxygen from hemoglobin precisely in the tissues that need it most.
In summary: a good CO₂ level optimizes oxygen delivery.
This not only translates into more energy and greater physical endurance, but it also influences your recovery capacity and even better cellular hydration (by reducing the water loss that occurs with accelerated mouth breathing).
Breathing better has nothing mystical or complicated about it. It is, to a large extent, about re-educating that common habit of breathing too fast or through the mouth, something we often do without realizing it, especially when we are in a hurry or under stress. The goal is simple: learn to breathe through the nose and avoid the mild chronic hyperventilation that affects many people without them being aware of it.
2. Biomechanical Dimension
The Art of Moving to Breathe
Here we talk about the physical movement of breathing. How do you use your body to inhale and exhale? If every time you take a breath your shoulders rise or your neck tenses up, it is likely that you are using accessory muscles excessively, which generates and accumulates unnecessary tensions.
Instead, if your diaphragm, the primary breathing muscle, is the protagonist of the movement, your body tends toward better alignment and efficiency. An efficient biomechanical pattern not only optimizes gas exchange, but also:
- Promotes a healthier posture and protects your spine.
- By moving freely, the diaphragm generates a gentle intra-abdominal pressure that stabilizes the torso, improving posture and coordination.
- Allow your body to function with less effort and more comfort, both in physical activities and in daily tasks.
Sin embargo, cada persona tiene su propio patrón y necesita encontrar su equilibrio particular. La postura, las actividades diarias e incluso los pequeños gestos repetitivos afectan cómo respiramos. A veces, ajustar un simple detalle puede traer una cascada de beneficios.
3. Psychophysiological Dimension
The Dance between Mind, Emotions and Breathing
This dimension explores the intimate connection and mutual influence between your way of breathing, your mental state, and your emotions. It is a two-way highway.
Did you notice that when you're nervous or stressed, your breathing becomes faster and shallower? That's no coincidence. That type of agitated breathing activates the “fight or flight” response (sympathetic nervous system). Conversely, when you breathe in a slow, deep, and nasal way, you stimulate the “rest and digest” response (parasympathetic nervous system), inducing a state of calm.
This dimension is also directly linked to our capacity for attention. By practicing more conscious breathing, it is easier to anchor ourselves in the present, avoiding getting caught in loops of negative thoughts or worries. Thus, proper breathing becomes a powerful tool for improving concentration and mental clarity.
Breathing well doesn't just make you feel better emotionally; it provides you with a more solid foundation for facing difficult situations. It's like an internal anchor that helps you be more present and resilient. With practice, you will not only experience general improvement, but you will also discover how small adjustments in your breathing can instantly influence your mental, emotional, and physical state. This provides you with a valuable set of internal tools to navigate life's challenges with greater equanimity. In essence, that's what this dimension is about.
A Path Towards Integral Transformation
Improving your breathing in these three areas —biochemical, biomechanical, and psychophysiological— has the potential to transform your life in multiple ways.
It is not a practice reserved for elite athletes or advanced meditators; it is a fundamental skill that we all can (and should) cultivate. At first, the goal can be as simple as learning to identify and avoid that rapid and shallow breathing that often goes unnoticed. It is an accessible change for anyone.
Remember that health doesn't only depend on what you eat or how much exercise you do. Something even more fundamental is how you are breathing, since this primordial act influences the functioning of every system of your body, at every moment.
