How shallow breathing affects the body and mind
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the impact and causes of shallow breathing on the body and mind. Plus, learn how to breathe deeper with our 5 breathing tips and techniques.
Breathing is such an intrinsic part of our lives that we often take it for granted. Yet the way we breathe plays a crucial role in our overall health, delivering oxygen to every cell in our body and ensuring our organs function efficiently.
But not all breathing has equal benefits. Shallow breathing, for example, can affect your body differently to deep breathing.
What is shallow breathing?
Shallow breathing, also known as tachypnea or chest breathing, is when you only draw small amounts of air into your lungs, not using their full capacity. Instead of the deep, filling breaths that expand your belly (thanks to the diaphragm pushing down and allowing your lungs to inflate fully), you end up with quick, less efficient breaths that barely move your chest.
Shallow breathing is like watering a plant with just a few drops of water—it doesn't allow the body to flourish and thrive as it could.
Why does shallow breathing matter?
Breathing doesn't just provide our bodies with essential oxygen. It's also intertwined with our emotions, stress levels, and overall wellbeing. If you’re not breathing optimally, you might be missing out on some of the benefits.
Take a moment to observe your breath. Does it fill your belly or is it limited to your upper chest? Recognizing your own patterns is the first step in making positive changes to address related health concerns. If you're ready to take action, check out Calm’s Breathing Exercises Guide.
The 5 leading causes of shallow breathing
If you’ve observed yourself regularly taking shallow breaths, it’s important to know what’s happening—and why—so you can begin to make changes to your breathing.
1. Stress and anxiety: When you’re stressed or anxious, your evolutionary fight or flight response can kick in, making your breaths shorter and faster. It's your body's way of preparing to face a threat—even though today's threats are more likely looming work deadlines than cave-dwelling bears.
2. Poor posture: Sitting slouched at your desk or binge-watching your favorite show can cause issues. Maintaining a hunched position for too long can restrict your diaphragm, meaning it’s harder to draw in a full, deep breath.
3. Sedentary lifestyle: Our modern lifestyle often involves a lot of sitting and not enough moving. And less physical activity can lead to decreased lung capacity over time, making shallow breathing more common.
4. Lack of awareness: Sometimes, we just aren’t aware of our breathing patterns. Without realizing it, we might take quicker, more superficial breaths, especially during moments of distraction or intense focus.
5. Medical conditions: Certain health issues, like respiratory issues, or heart problems, can influence the depth and rhythm of your breath. Consult with a healthcare professional if you notice sudden changes in your breathing.
Once you pinpoint why you might be experiencing shallow breathing, you can take steps to address it. And with so many daily distractions and challenges, it's more essential than ever to tune into your breathing and how it responds to the world around you.
💙 Did you know that 80% of us hold our breath (or take shallow breaths) when reading our emails? It’s called Email Apnea (really!) If you catch yourself doing this, try our Breathe Bubble.
6 ways shallow breathing affects the body
It's easy to underestimate the role of breathing since it happens so automatically, but how you breathe can profoundly impact your wellbeing.
1. Reduced oxygen intake: With shallow breathing, you might not supply enough crucial oxygen to your body and brain. This can lead to fatigue, dizziness, and foggy thinking.
2. Muscle tension: Do your shoulders hunch up to your ears when you're stressed? Shallow breathing can cause muscles, especially neck and upper chest muscles, to tighten. Over time, this tension can lead to stiffness, discomfort, and reduced range of motion.
3. Impaired immune function: Deep breathing may help stimulate the lymphatic system, which plays a key role in fighting infections. Shallow breathing doesn't provide the same benefits, so it could leave your immune system less equipped to fend off illness.
4. Increased stress: Stress can lead to rapid breathing, amplifying feelings of stress. It's a vicious cycle. Without deep, calming breaths to activate your body's relaxation response, you might find yourself stuck in a chronic state of tension.
5. Reduced detoxification: Breathing isn’t just about bringing in oxygen. It's also about getting rid of carbon dioxide. With shallow breathing, you might not efficiently expel carbon dioxide, which can accumulate in your body.
6. Disrupted sleep patterns: It’s normal for the mind to race when you’re trying to sleep if you’re not breathing properly. Shallow breathing can lead to heightened mental arousal, making it tricky to wind down at the end of the day and difficult to fall asleep.
Breathing is a critical component of our health, and the depth and rhythm of our breath can influence many aspects of our wellbeing. Next time you catch yourself taking short, rapid breaths, try to slow down and breathe deeply.
How to breathe more deeply: 5 breathing practices and other exercises
Breathing, while instinctual, is also a skill—it can be improved and refined. If you recognize that your breath is often shallow, you can find strategies and techniques to develop better breathing habits.
1. Practice diaphragmatic breathing
Diaphragmatic or "belly" breathing involves drawing breath deep into your lungs so your diaphragm pushes outward. You can try this technique by following the steps below.
Find a quiet space to lie down or sit comfortably.
Place one hand on your chest and the other on your belly.
Breathe in slowly through your nose, feeling your stomach rise, ensuring your chest remains still.
Exhale through your mouth, feeling your belly fall. It’s a simple yet effective way to ensure you engage your diaphragm.
2. Listen to a mindfulness meditation
Meditation and mindfulness encourage awareness and intentional breathing. By sitting quietly and focusing on your breath, even for just a few minutes a day, you can train yourself to take slower, deeper breaths. You might try meditative practices that include breath work as part of the practice like yoga, or qigong.
💙 If you’re new to meditation, start with this Mindfulness Meditation video.
3. Engage in regular exercise
Physical activities, whether brisk walking, yoga or a more intense workout, can naturally encourage deeper breathing. As your body demands more oxygen during exercise, you'll instinctively take deeper breaths. Plus, exercise is a great way to alleviate stress, a common cause of shallow breathing.
💙 If you’re looking for an exercise option that includes a focus on breathing, check out Your Breath is Your Best Friend from the Daily Move with Mel Mah.
4. Check your posture
Standing or sitting up straight can make a world of difference to your breathing. That’s because slouching compresses the lungs, making deep breathing a challenge. Set reminders to check your posture throughout the day, and consider investing in an ergonomic chair or standing desk.
5. Use breathing exercises
There are a multitude of dedicated breathing exercises you can employ throughout the day like box breathing, or five finger breathing. One of our favorites is the 4-7-8 technique, which helps to calm the nervous system. In this practice, you inhale for 4 seconds, hold for 7, and exhale for 8. These exercises can be done anywhere, whenever you need to center yourself, relax, and breathe deeper.
💙 Feeling stressed? Try a breath work practice to help ground you and make you feel more centered like Breathe into Relaxation with Jay Shetty.
Shallow breathing FAQs
What does shallow breathing indicate?
Shallow breathing, or tachypneic breathing, can indicate anxiety or stress. It's part of the body's evolutionary "fight or flight" response to perceived threats.
However, if your breath is often shallow, even without apparent stress, it could point to other underlying health issues, such as respiratory conditions or chronic anxiety. Check with a medical professional if you're concerned.
How do you fix shallow breathing?
Addressing shallow breathing often begins with understanding its root cause. If it's stress-related, techniques like mindfulness meditation, deep breathing exercises, maintaining good posture, managing stress, regular physical activity, or even taking a break can help alleviate shallow breathing. Take time to try several techniques to discover what works for you.
If you find that your shallow breathing persists, consult with a healthcare provider. They can bring insights or recommend specific respiratory therapies.
Does shallow breathing mean low oxygen?
Shallow breathing means you're taking in less air than with deeper breaths, which could reduce oxygen supply over time. Fortunately, our bodies have built-in mechanisms to make up for momentary dips in oxygen. However, if shallow breathing becomes chronic, it could impact the oxygen levels in your bloodstream. If you feel symptoms like dizziness, confusion, or chronic fatigue, see a medical professional as soon as possible.
When should I be concerned about shallow breathing?
Occasional shallow breathing due to a brief moment of stress or anxiety might not be a cause for concern. But listen to your body—if you frequently struggle with shallow breaths or experience chest pain, dizziness, or fatigue, go see your doctor as soon as possible. Also, if your shallow breathing is paired with a known medical condition or after a physical injury, seek medical attention.
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Images: Getty
