Natural Remedies for Breathing Pattern Disorders

You cannot catch your breath. Your chest feels tight. You feel like you cannot take a satisfying deep breath no matter how hard you try. You have been checked for asthma and heart problems - everything comes back normal. Yet the symptoms persist.

You may be dealing with a breathing pattern disorder (BPD) - a condition where the way you breathe has become dysfunctional, creating symptoms that can significantly impact your daily life. The good news is that because these patterns are learned, they can be unlearned.

What Is a Breathing Pattern Disorder?

Breathing pattern disorders involve habitual patterns of breathing that are inefficient or inappropriate for the body's actual needs. Common patterns include:

Over-breathing (hyperventilation) - breathing more than the body needs, either through breathing too fast, too deeply, or both. This is surprisingly common and often chronic rather than the dramatic gasping most people picture.

Mouth breathing - breathing through the mouth instead of the nose, bypassing the filtering, warming, and humidifying functions of nasal breathing.

Upper chest breathing - using the accessory muscles of the neck and shoulders instead of the diaphragm, leading to shallow, inefficient breathing.

Breath holding - unconsciously holding the breath, often in response to stress or concentration.

Sighing and yawning excessively - the body's attempt to reset breathing, which can perpetuate the problem if frequent.

These patterns often develop in response to stress, anxiety, chronic pain, respiratory illness, or simply never having learned to breathe efficiently. Over time, they become habitual - your nervous system accepts them as "normal" even though they are not optimal.

How Dysfunctional Breathing Causes Symptoms

The symptoms of breathing pattern disorders can be confusing because they do not seem directly related to breathing:

Respiratory symptoms: Shortness of breath, chest tightness, inability to take a satisfying breath, frequent sighing or yawning.

Cardiovascular symptoms: Racing heart, palpitations.

Neurological symptoms: Dizziness, lightheadedness, tingling in hands and face, brain fog, difficulty concentrating.

Musculoskeletal symptoms: Neck and shoulder tension, chest wall pain.

Psychological symptoms: Anxiety, panic feelings, feeling of impending doom.

General symptoms: Fatigue, sleep disturbances.

Many of these symptoms result from altered blood gases. When you over-breathe, you exhale too much carbon dioxide. Despite what you might think, carbon dioxide is not just a waste product - it plays essential roles in regulating blood pH and oxygen delivery to tissues. Low carbon dioxide (hypocapnia) causes blood vessels to constrict and makes haemoglobin hold onto oxygen more tightly, paradoxically reducing oxygen delivery to tissues even though you are breathing more.

This explains the paradox of feeling breathless while simultaneously over-breathing.

Breaking the Cycle

Because breathing pattern disorders involve learned habits, they respond well to retraining. The goal is to restore efficient, appropriate breathing that serves your body's actual needs.

Nasal Breathing

Your nose is designed for breathing - it filters, warms, and humidifies air, and nasal breathing produces nitric oxide, which helps oxygen absorption. Mouth breathing bypasses these benefits.

Practice keeping your mouth closed during normal activities. Tape your mouth at night if you tend to mouth-breathe during sleep (special tape is available for this - work up to it gradually if it feels uncomfortable). This simple change can be surprisingly impactful.

Diaphragmatic Breathing

The diaphragm - the dome-shaped muscle below your lungs - is designed to be your primary breathing muscle. Upper chest breathing is inefficient and perpetuates tension.

To practise diaphragmatic breathing:

• Place one hand on your chest and one on your belly
• Breathe so that your belly hand rises while your chest hand stays relatively still
• The breath should feel low, slow, and relaxed
• Practice regularly until this becomes your default pattern

Buteyko Breathing

The Buteyko method specifically addresses over-breathing and has research support for conditions including asthma and breathing pattern disorders. Core principles include:

• Nasal breathing always
• Reduced breathing volume (gentler, smaller breaths)
• Breath holds to build carbon dioxide tolerance
• Learning to tolerate the "air hunger" sensation that accompanies initially reducing breathing

Working with a trained Buteyko practitioner can be helpful for learning proper technique.

Slow Breathing Practices

Slowing your breathing rate helps restore normal carbon dioxide levels and activates the parasympathetic (calming) nervous system:

• Aim for 5-6 breaths per minute (about 10 seconds per breath)
• Extend the exhale - inhale for 4 counts, exhale for 6-8 counts
• Practice for 5-10 minutes daily

This type of slow breathing has documented effects on heart rate variability and nervous system regulation.

Address the Underlying Drivers

Stress and anxiety often drive dysfunctional breathing. The relationship is bidirectional - stress causes poor breathing, and poor breathing increases stress. Addressing both sides helps:

• Regular stress management practises
• Nervous system regulation work
• Addressing sources of chronic stress
• Therapy for anxiety if needed

Posture affects breathing capacity. Slouching compresses the diaphragm and promotes shallow breathing. Improving posture supports better breathing mechanics.

Physical tension in the neck, shoulders, and chest restricts breathing. Stretching, massage, and bodywork can help release chronic tension.

Lifestyle Support

Regular physical activity improves breathing efficiency and respiratory fitness.

Good sleep supports nervous system regulation and overall health.

Avoid mouth breathing triggers - nasal congestion from allergies or chronic sinus issues can force mouth breathing. Address these underlying issues.

Notice breath-holding patterns - many people unconsciously hold their breath during concentration, stress, or screen use. Bringing awareness to these patterns is the first step to changing them.

Professional Support

Breathing pattern disorders often respond well to working with professionals trained in breathing retraining:

• Respiratory physiotherapists
• Buteyko practitioners
• Certain speech therapists
• Yoga therapists specialising in breath work

A few sessions can provide techniques and awareness that you then practise independently.

Patience With the Process

Breathing patterns developed over years will not change overnight. But with consistent attention and practise, new patterns can become the new normal. Most people see meaningful improvement within weeks to a few months of dedicated practise.

The breath is always with you - every moment is an opportunity to practise breathing better. Over time, healthy breathing becomes automatic again, and symptoms that seemed mysterious begin to resolve.

Your breath is one of the most powerful tools you have for influencing your health and wellbeing. Learning to use it well is worth the effort.

Want to explore related topics? Learn about nervous system regulation or understand the connection between stress and health.