Picture this: your shoulders are halfway to your ears, your jaw is clenched, and your eyebrows are furrowed. You’re stressed, and whether you realize it or not, you’re physically holding a lot of tension in the body. Naturally, your instinctual response is to take a big, deep breath, but what if that big, deep breath is actually making things worse? Enter: quiet breathing.
Quiet breathing is a technique originally coined by physical therapist and founder of Moment Physical Therapy and Performance, Andy Fata-Chan, and it refers to an intentional breathing strategy that focuses on long, calm, practically silent breaths. Instead of sharp, reactive breathing that’s known to exacerbate tension and worsen stress, the goal is to make your breathing as quiet as possible by expanding your rib cage outward instead of upward.
You may or may not give your breath much thought on a daily basis, but it’s actually a seriously powerful tool to (literally) decompress. Ahead, Dr. Fata-Chan offers everything you need to know about quiet breathing, including the benefits and proper tips to master the technique.
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Andy Fata-Chan, PT, DPT, is a physical therapist and founder of Moment Physical Therapy and Performance.
What Is Quiet Breathing?
Quiet breathing is a technique focused on taking calm, intentional breaths that promote relaxation and reduce tension, Dr. Fata-Chan says. “Unlike sharp, reactive breaths that can exacerbate stress, quiet breathing encourages a smooth, very quiet inhale and exhale, allowing the rib cage to expand outward instead of upward.”
When stressed, your breathing is typically louder and labored since you’re forcefully exhaling and forcefully inhaling, Dr. Fata-Chan says. “It’s like you’re gasping for air in an effort to calm down,” he says. In some situations, like after running a race or crushing a high-intensity workout, exaggerated breaths can be helpful. However, when you’re stressed, abrupt, deep breaths can make things worse by adding to the tension.
“Many people instinctively take sharp, quick breaths when stressed, which activates accessory muscles in the neck and shoulders and leads to tension, but quiet breathing focuses on deep, controlled inhalations and exhalations that promote a more balanced expansion of the rib cage,” Dr. Fata-Chan says. The result? Less reliance on accessory muscles in your upper body, which means reduced stress, less tension, and a generally more comfortable disposition.
Benefits of Quiet Breathing
In addition to relinquishing tension in the neck and shoulders, quiet breathing promotes an overall relaxed sensation, says Dr. Fata-Chan. Not only does this help combat stress, but fostering a state of calm can improve focus and mental clarity, allowing you to manage stress more effectively, he says.
A lot of people also hold their stress in the shoulders (myself included!), which limits your overall range of motion, Dr. Fata-Chan explains. But when you intentionally expand your ribs and lungs during a quiet breath, instead of shrugging your shoulders and tightening your neck during a traditional “deep” breath, you’ll actually feel your chest, upper back, and shoulders loosen. In turn, this promotes overall mobility of the upper body and can even help release tension in the lower back and hips, since the entire musculoskeletal system is connected, he says.
Additionally, Dr. Fata-Chan notes that quiet breathing enhances oxygen flow, leading to better oxygenation in the body. Better oxygenation means the less tired and more energized you’ll feel, which helps encourage a wakeful, productive workday, he explains.
All that said, quiet breathing is not the end-all-be-all, and other stress-relief strategies like meditation, stretching, and adequate sleep can certainly help aid in easing tension, Dr. Fata-Chan says. “I don’t necessarily think that there’s a wrong way to breathe, but when you want to release tension and take it easy, adopting a more relaxed strategy can be really beneficial.”
How to Practice Quiet Breathing
Quiet breathing is a great technique to implement any time you’re stressed, anxious, or tense, but Dr. Fata-Chan recommends bookending your day with a quiet breathing session in the morning and evening. If you’re extra stressed, it’s also helpful to squeeze in a midday session with the following steps, according to Dr. Fata-Chan.
- Find a comfortable position, either sitting or lying down. Scan your body and make a mental note if any muscles feel extra tight or tense.
- Take a slow, deep inhale through your nose, focusing on expanding your rib cage outward, rather than upward. Avoid shrugging your shoulders and/or tensing your neck.
- Exhale gently and quietly through your mouth for at least five seconds. Focus on extending the silent exhale for as long as possible.
- Pause for two seconds, then repeat the sequence again, maintaining a steady, drawn-out rhythm.
- For optimal results, do two to three sets of five to 10 breaths.
Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in PS, Women’s Health, Cosmopolitan, and elsewhere.
