Breathing is an involuntary act, yet it’s one that we can consciously control and refine. As a certified Buteyko breathing trainer I’ve spent years teaching others the art of mindful breathing. Yet, I often catch myself reverting to old habits, mouth open and breathing shallowly. This irony serves as a reminder that breathing is not a static skill, but a dynamic process that evolves with us.
The way we breathe at 60, 70, or 80 may differ significantly from our younger years. These changes are not merely a sign of aging, but a reflection of our body’s continuous adaptation. Understanding and embracing these shifts can greatly enhance our
The body’s changing symphony
I first noticed the subtlety of these changes during pregnancy. While meditating, I struggled to find my familiar breathing rhythm. My growing body had altered the mechanics of breathing, and I realized how much I had taken my breath for granted. This experience was a gentle wake-up call, highlighting the importance of staying attuned to our body’s evolving needs.
Now, at 49, I notice my breathing patterns shifting once again. It’s not dramatic, but it’s different. These changes are often subtle, yet they can be unsettling. I’ve come to understand that hormones and breathing are intricately connected, and these shifts are a natural part of life’s transitions.
The nose: Our often-overlooked breathing partner
One of the most crucial aspects of mindful breathing is the role of the nose. Whenever possible, we should strive to breathe through our noses. The nose acts as a natural filter, warming and humidifying the air before it reaches our lungs. Mouth breathing on the other hand, bypasses this essential process, potentially leading to a dry mouth, throat, snoring, and disrupted sleep.
What surprises many people is that mouth breathing is often a habit rather than a necessity. I’ve worked with individuals who assumed they had to breathe through their mouths, only to discover that their noses could handle far more of the work. This realization can be empowering, encouraging us to reassess our breathing habits.
A large European study published in the American Journal of Respiratory and Critical Care Medicine found that lung function declines faster during the menopausal transition and after menopause than would be expected from age alone. This research underscores the importance of paying attention to our breathing patterns, especially during significant life transitions.
Breathe light: A simple exercise for mindful breathing
Among the various techniques I teach, the Breathe Light exercise is one I frequently return to. It’s a simple yet powerful practice that can be done anywhere, anytime. Here’s how to do it:
1. Sit comfortably with your back supported and your shoulders and jaw relaxed.
2. Close your mouth gently and breathe in through your nose.
3. Make the breath in just slightly softer and shorter than usual.
4. Let the breath out naturally, without forcing it.
5. Continue until you notice a mild, manageable urge to breathe a little more.
This exercise is not about holding your breath or pushing through discomfort. If it feels uncomfortable, simply return to your normal breathing. The goal is to cultivate awareness and gently guide your breath.
I’ve never managed this exercise perfectly. Some days my breath settles within a minute, while on other days, usually the stressful ones, it takes much longer. And that’s okay. The point is not perfection, but noticing and gently guiding our breath.
Our bodies are constantly rewriting themselves, and our breathing changes with it. These shifts are not a loss to mourn, but an invitation to pay attention. By listening to our breath, we can better understand and support our body’s evolving needs.
Have you noticed your breathing change at different points in your life? Do you tend to breathe through your nose or your mouth? And, without checking, do you know right now whether your mouth is open or closed?
