Breathing is something we often take for granted. It’s automatic, after all. However, the way we breathe can significantly impact our overall health. Overbreathing, also known as hyperventilation, is a condition where you breathe more than your body requires, often without even realizing it. This seemingly subtle habit can lead to various health issues, especially for those prone to headaches. But beyond headaches, correcting overbreathing can benefit anyone looking to improve their health and well-being.
What is Overbreathing?
Overbreathing occurs when you exhale too much carbon dioxide (CO2). Many think hyperventilation means breathing too fast, but the core issue is excessive CO2 loss, not just rapid breathing. CO2 plays a crucial role in maintaining the pH balance of your blood. When you breathe out too much CO2, your blood becomes more alkaline, which interferes with oxygen delivery to your tissues, including your brain and muscles.
This imbalance can manifest in various ways, from headaches to fatigue, muscle tension, and even indigestion. In some cases, it can exacerbate chronic conditions like irritable bowel syndrome (IBS) or myofascial pain. For headache sufferers, overbreathing can fill the “stress cup” in your body, making you more sensitive to triggers that cause pain or tension.
Negative Impacts of Overbreathing
Overbreathing may not seem like a big deal, but it can cause a ripple effect on your body. Here’s how it can negatively impact your health:
- Decreased Oxygen Delivery: Even though your oxygen saturation may appear normal, the reduction of CO2 in your blood makes it harder for hemoglobin to release oxygen to your tissues. This can lead to fatigue, brain fog, and poor muscle recovery.
- Vasoconstriction: Overbreathing causes your blood vessels to constrict, reducing blood flow. For headache sufferers, this constriction can intensify head and neck pain by limiting blood flow to these areas.
- Tension and Stress: Overbreathing is often linked to chest breathing, where you use your upper chest muscles instead of your diaphragm. This creates more tension in your shoulders, neck, and head, worsening headaches and stress-related discomfort.
- Sleep and Energy Issues: Many people who overbreathe wake up feeling fatigued because they are mouth breathing during sleep, which reduces nitric oxide production—a molecule critical for healthy blood flow and energy levels.
Breathing Techniques to Improve Your Health
Luckily, there are simple techniques you can use to correct overbreathing and help your body return to a healthier, more relaxed state. These techniques can not only help reduce headaches but also improve overall physical function and energy.
- Walking Exercise: This exercise helps you gauge your carbon dioxide tolerance and works to improve it over time. Here’s how to do it:
- Take three normal breaths.
- On the third exhale, plug your nose and walk while counting your steps.
- Walk until you feel the need to breathe again (without pushing yourself to pass out!).
- Count your steps and compare them to a baseline—80 steps indicate a good CO2 tolerance, while lower counts suggest overbreathing.
Performing this exercise for 10 minutes a day can improve CO2 tolerance and reduce the negative effects of overbreathing over time.
- Box Breathing: This technique is a simpler version of the popular 4-7-8 breathing method and is great for calming the nervous system:
- Inhale for four seconds.
- Hold for four seconds.
- Exhale for four seconds.
- Hold for another four seconds.
Perform this for five minutes twice a day to gradually build your body’s tolerance to CO2. You can adjust the timing based on your comfort level, starting with shorter holds if necessary.
- Nasal Breathing: Nasal breathing is essential for proper breathing mechanics. Breathing through your nose filters the air, produces nitric oxide, and improves oxygen absorption. Practice keeping your mouth closed throughout the day, especially during light activities like walking. You can even use mouth tape during sleep to ensure you breathe through your nose overnight.
- Humming: Humming helps increase nitric oxide production in your nasal cavity, which can improve blood flow and reduce inflammation. You can hum along to your favorite songs or just do it as a relaxing daily practice.
Benefits for Headache Sufferers and Overall Health
For those who suffer from headaches, improving your breathing can provide relief by reducing tension in the neck and head, increasing blood flow, and ensuring that oxygen is more effectively delivered to your brain. But the benefits extend beyond headaches:
- More Energy: By improving CO2 tolerance, your body can deliver oxygen more effectively, reducing the need for stimulants like caffeine.
- Better Sleep: Nasal breathing at night can help you wake up more refreshed and ready for the day.
- Reduced Stress: Calming your breathing helps soothe your nervous system, leading to lower stress levels and less tension throughout the body.
- Improved Physical Performance: Correcting overbreathing and enhancing your breathing techniques can improve muscle recovery, flexibility, and overall physical health.
Incorporating these breathing exercises into your daily routine is an easy, free way to improve your health. Whether you’re dealing with headaches, fatigue, or just want to feel better overall, breathing correctly can make a world of difference.
For more information about overbreathing and to hear physical therapist, Dr. Erson Religioso speak about it, tune in to The Headache Doctor Podcast Episode 211.