How do I know if I have dysfunctional breathing?
Different types of dysfunctional breathing and what to do about it.
Breathing—it’s something we do without thinking. But what if the way you breathe is actually causing symptoms like breathlessness, dizziness, chest tightness, or heightened anxiety? Many people don’t realise that their breathing patterns can become dysfunctional, leading to a range of issues that affect daily life.
Breathing Pattern Disorders (BPD), also referred to as dysfunctional breathing, are disruptions in the normal rhythm, mechanics, or chemistry of breathing. They can occur in people with lung conditions like asthma or COPD, but also in otherwise healthy individuals due to factors like stress, pain, post-COVID, or chronic mouth breathing.
Let’s break down some of the different types of BPDs so you can recognise whether this might be something affecting you.
Common types of Breathing Pattern Disorders
Hyperventilation (overbreathing)
Do you often feel lightheaded, dizzy, feeling like you can’t take a good breath in, or tingly in your fingers? Hyperventilation happens when you breathe too fast or too deeply, leading to excessive carbon dioxide loss. This can trigger symptoms such as chest tightness, shortness of breath, and even panic attacks. Many people with heightened anxiety and panic attacks habitually hyperventilate, worsening their symptoms and onset of anxiety and panic.
Apical-predominant breathing (chest breathing)
Do your shoulders rise when you take a breath? This type of breathing relies too much on the upper chest rather than the diaphragm, making it less efficient and more exhausting. It’s common in people with asthma, stress, or post-COVID, as only a couple examples. Over time, it can lead to muscle tension, fatigue, and increased breathlessness during activity.
Mouth breathing
Do you frequently breathe through your mouth, especially at night? Mouth breathing bypasses the nose’s natural ability to filter, humidify, and warm the air. This can lead to dry mouth, sore throat, irritable cough and even worsened asthma symptoms. It’s often linked to nasal congestion, allergies, or poor breathing habits that can increase breathlessness and upper neck muscle tension.
Irregular breathing patterns
Do you notice yourself frequently sighing, yawning, or even holding your breath without realising it? Some people experience inconsistent breathing patterns, where the rhythm, depth, or rate of breathing changes unpredictably. This can contribute to air hunger (a feeling of not getting enough air) and unsatisfying / effortful breathing.
Thoraco-abdominal asynchrony (uncoordinated breathing)
Does your chest and stomach move out of sync when you breathe? Ideally, the diaphragm and ribcage should work together, but in some people, they move in opposite directions, making breathing less efficient. This is commonly seen in conditions like asthma and COPD, but it can also occur in otherwise healthy individuals. For example, constantly "sucking in" your stomach to maintain a flat appearance can disrupt natural diaphragmatic movement, leading to dysfunctional breathing patterns over time.
Structural abnormalities affecting breathing
Structural abnormalities can significantly impact breathing mechanics, contributing to Breathing Pattern Disorders (BPD). Conditions like severe scoliosis restrict rib movement, limiting lung expansion and reducing lung compliance, which can lead to compensatory breathing patterns. Phrenic nerve palsy affects diaphragm function, potentially causing shallow or inefficient breathing, while diaphragmatic dysfunction —such as hyperinflation seen in COPD — alters normal respiratory mechanics. Muscle weakness due to neuropathies or myopathies can further impair respiratory function, and difficulty regulating breathing. Additionally, a deviated septum can obstruct nasal airflow, increasing airway resistance and promoting mouth breathing, which may disrupt normal breathing patterns and overactivate accessory muscles. These structural challenges can lead to inefficient, effortful breathing, highlighting the importance of identifying and addressing such abnormalities to improve your breathing and related symptoms!
What can you do to help?
If any of these patterns sound familiar, you’d likely benefit from breathing retraining. Breathing (respiratory) physiotherapists specialising in breathing pattern disorders can help assess your breathing pattern and provide tailored exercises to improve efficiency and reduce symptoms. Strategies like diaphragmatic breathing, nasal breathing, and paced breathing can make a huge difference in how you feel.
Becoming more aware of how you breathe is the first step toward better health.
So, take a moment—how are you breathing right now? If something feels off, it might be time to explore how you can optimise your breathing to help you feel how you truly want to feel, without being limited by persisting symptoms and discomfort …
How to book an appointment for breathing physiotherapy assessment and rehabilitation?
Taking the first step towards improved breathing is simple! To schedule a personalised breathing physiotherapy assessment or rehabilitation session, just follow these steps:
Book your free discovery call
Reach out via whatever contact methods suits
Email: abbybreathingphysio@gmail.com
or
What happens during the discovery call?
We’ll discuss your breathing concerns, symptoms, and any questions you have. We will also discuss how breathing physiotherapy can support you and help you achieve your specific goals.
Schedule your session
Once we’ve discussed your needs and process, we’ll find a time that works for you to schedule your first physiotherapy breathing assessment.
Assessment & Plan:
In your first session, we’ll assess your breathing patterns and create a personalised plan tailored to your needs, whether you want to reduce air hunger, feel like you can breathe with ease, reduce symptoms and / or feel more like yourself!
I look forward to helping you breathe better and feel more at ease.
With care and encouragement,
Abby Stewart
Respiratory (breathing) physiotherapist
Important Note:
This resource is for awareness and education only. It is not a substitute for a one-on-one consultation with a registered respiratory physiotherapist, psychologist and doctor/GP. If you experience chest pain, persistent shortness of breath, panic attacks or other new symptoms, please consult with a trusted healthcare professional, such as a doctor, psychologist or myself, as soon as possible.