For all living beings, breathing is a natural act. But that doesn’t mean we do it properly. Thoracic breathing is proof of this. Considered a superficial breathing technique, it prevents air from entering the lungs properly. And for good reason: it hinders proper oxygenation. Yet many of us use it unconsciously. Particularly in stressful situations, where the chest is the only organ called upon during inhalation and exhalation.

Fortunately, it’s possible to improve this way of breathing in the service of our well-being. When effectively combined with abdominal breathing, it helps us to breathe more easily on a daily basis.

Thoracic breathing: how does it work?

First and foremost, there are three breathing techniques:

abdominal breathing,
clavicular breathing,
and chest breathing.

Here, the one we’re interested in comes last. In fact, this way of breathing is also known by this name. In concrete terms, it’s a breathing exercise that follows a relatively simple pattern. As you inhale, your ribcage opens. In other words, it expands forward and to the sides. Your upper ribs rise and your shoulders follow suit. This is what happens when you inhale for thoracic breathing. Then, as you exhale, your collarbones come down and your ribcage returns to its original position. The cycle repeats itself.

This form of breathing is most often used during major physical exertions that strain muscles and joints. But it can also be adopted in situations of intense stress or anxiety. For most of us, it’s the most natural way to breathe. However, it’s not always the ideal technique. As it is performed rapidly with little oxygen, it is difficult for the cells to make the most of it.

Thoracic breathing, while promoting rib mobility, is also detrimental to optimal oxygenation. This renewal of air, however, is essential for excellent physical health. That’s why it can be particularly useful to relearn how to breathe slowly. It’s also why diaphragmatic breathing is so important.

Of course, every person is different. So, even though chest breathing is the most instinctive in human beings, you may not follow this pattern. To find out for yourself, take the test below.

THORACIC BREATHING: HOW TO RECOGNIZE IT?
Do you breathe mechanically through your chest? Here’s a simple exercise to help you find out.

Lie on your back.
Put one hand on your chest and the other on your abdomen.
Breathe normally.

Observe whether your chest rises instead of your abdomen. If so, you’re probably using your sternum to breathe.

WHY IS THORACIC BREATHING CALLED SHALLOW BREATHING?
Unlike diaphragmatic breathing, thoracic breathing limits the penetration of air into the lungs. This is why thoracic breathing is seen as a default breathing technique. Of course, it allows you to breathe. But air inhalation and exhalation are not 100%. As a result, most of us use only 20-30% of our respiratory capacity.

This doesn’t mean, however, that its existence is pointless. Like other types of breathing, it brings its own benefits. We simply need to learn how to exploit it in the best possible way. In other words, combine it with the abdominal breathing method.

THE BENEFITS OF THORACIC BREATHING
Many relaxation-inducing practices use breathing exercises. These include yoga, Pilates and meditation. Most of the time, diaphragmatic breathing is favored during these sessions. Costal breathing is therefore sidelined.

However, even if it’s less effective than the others, it also contributes to your well-being. In particular, it can increase the flow of oxygen at certain times, as you breathe more rapidly. This can give you a boost of energy. Generally speaking, it is very useful during intense physical exercise.

Among other things, thoracic breathing promotes better rib mobility. This is particularly beneficial for the shoulders, and more specifically the scapula. Indeed, thanks to this motricity, the shoulder blade is able to position itself correctly. To reap these benefits, however, you need to perform the breath exercises correctly. The aim is to breathe more slowly on a daily basis. Hyperventilation can become an obstacle to the completion of your various tasks. What’s more, it tends to exacerbate anxiety attacks.

As a result, you shouldn’t adopt chest breathing as your default breathing pattern. Instead, use thoracic breathing on an occasional basis. In fact, we don’t always manage to breathe in this way without first inhibiting the function of the diaphragm. Yet this muscle plays an important physiological role. Its movements promote pulmonary ventilation. In other words, it greatly facilitates the entry of inspired air into the respiratory tract. So it’s essential to promote its function, even if you don’t use abdominal breathing. In this way, you’ll be able to induce deep breathing, which turns out to be more advantageous. Your muscles will loosen up, you’ll relax and your stress and anxiety levels will drop.

CHEST AND ABDOMINAL BREATHING: A WINNING COMBINATION
Apart from the fact that they’re both breathing techniques, they have nothing in common. Diaphragmatic breathing, for example, involves breathing through the nose. Costal breathing, on the other hand, favors breathing through the mouth.

On the other hand, even though they differ from each other, they form a perfect association. In other words, a particularly powerful breath exercise for releasing stress. Yogis and meditators alike encourage its introduction into the practice of mindfulness.

Thanks to this combination of thoracic and ventral breathing, you can rediscover serenity in everyday life. Especially if you’re in the midst of a stressful situation. Of course, this requires regularity on your part, as you’re not going to adopt this new breathing exercise overnight.

So how do you learn to breathe correctly? Here’s how.

WHAT DOES COSTAL AND DIAPHRAGMATIC BREATHING LOOK LIKE?
Using the steps below, gradually change your thoracic breathing into more or less complete breathing. Although these phases may seem numerous, in practice they can be achieved quickly and in a minimum of time. Specifically, in under a few minutes.

First of all, make sure you choose a comfortable position. Your comfort is the most important thing, whether you’re lying down or sitting up. On the other hand, if you opt for a seated position, make sure you sit in a chair with your feet flat on the floor. Whatever type of breathing you do, they all require a straight back.
Next, close your eyes when combining thoracic and ventral breathing. Your sense of sight reacts to the slightest movement. To maintain concentration and focus solely on the process, this becomes an imperative.
Now that you’re comfortable, relax your muscles one by one. Start with your legs, then slowly work your way up to your thighs, then your arms, forearms and finally your face. Feel your body relax little by little, and relax as much as possible. This phase is crucial for the rest of the two-in-one technique: ventral and thoracic breathing. Optimum oxygenation and its propagation throughout the body will indeed depend on this moment.
Then place one hand on your abdomen and the other on your chest. Start breathing slowly. Don’t rush, take time to breathe through your nose, even when you’re doing chest breathing.
Initially, keep the hand on the abdomen raised while the other remains still. For the remaining third, continue to breathe gently through your nose, this time keeping the hand on your chest raised.

A FEW REMINDERS
The combined thoracic and ventral breathing exercise requires you to pay particular attention to the breath entering and leaving your body. Throughout the process. It’s this kind of conscious breathing that will help you reap the full benefits. In these conditions, costal breathing becomes a profitable practice for refocusing on yourself.

For a first initiation, five minutes is more than enough. Of course, you can always extend this time as you feel more at ease. Bear in mind, however, that you should only use chest breathing occasionally. Nor does this mean you should force your breathing. It should remain a natural mechanism.

As a result, there’s no point in overdoing it, as you’ll end up tiring yourself out unnecessarily and achieving the opposite of the desired effect. What’s more, it’s impossible to change overnight. Instead, give yourself time to learn how to practice complete breathing, or what is also known as full yogic breathing. This is the combination of abdominal, clavicular and thoracic breathing.

One of our tips is to keep practicing regularly. As soon as you remember, in the morning, afternoon or evening, take a deep breath of fresh air. The longer you persist with this breathing technique, the more natural it will become. All you need to do is listen to your body, so as not to overdo it. For example, when you feel a sensation of discomfort, take a short break. If, after a while, you feel comfortable doing so, take it easy.

WHAT TO REMEMBER
Remember that thoracic breathing is the way most of us instinctively breathe. Yet it only activates the ribcage, which has very little space. As a result, the lungs cannot expand sufficiently, and the air taken in remains very limited. Similarly, this form of breathing restricts oxygen intake. So, to compensate, we start breathing faster. This means that, although it may seem the most natural way for us to breathe, it’s not the most recommended of all. That’s why we need to relearn how to breathe properly.

Thoracic breathing, done on its own, leads to numerous dysfunctions in the body. However, if you take the time to combine it with other breathing techniques, it becomes an ally of well-being. Of course, there’s no denying that breathing is something we do automatically. As a result, it’s difficult to focus on it and give it any consideration. However, now that you know that this form of breathing is not recommended, it’s time to look at your own breathing and make some changes.

Of course, the aim is not to banish thoracic breathing from your life. That’s even more impossible. Rather, the aim is to reduce the amount of chest breathing you do. To do this, apply the exercises and tips outlined above. You can also join a yoga or meditation club. The members of the group are sure to guide you towards the best way to breathe. At the same time, you should always continue to deepen your knowledge of how to improve your breathing.