Why does deep breathing make me feel weird?
If you’ve been breathing shallowly for years or even decades, deep breathing is going to feel really strange to you. Many people unknowingly develop deep-seated holding patterns in their bodies as a result of chronic shallow breathing. This habit tightens the muscles in the neck, chest, and upper back.
When you start practicing deep breathing or any breathing exercise, you’re making significant adjustments. You are essentially opening up areas of your body that may not have been fully expanded in a long time. This shift increases oxygen flow and energy movement, which can lead to lightheadedness, dizziness, or even fainting in some cases.
For those with nervous system dysregulation, fibromyalgia, POTS, or similar conditions, deep breathing exercises can be more harmful than helpful. In fact, I strongly discourage any intense breathing practices, as they can put excessive stress on an already sensitive system.
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Personal Breathing Story
I remember once, I tried the Wim Hof Method in late 2020. This was still rather early in the major health struggles. I did it only once, guided by Wim himself in a YouTube video.
I was SO SICK after that incident. I had the worst headache I’ve ever had in my life. The pain was so unbearable in my head and in my upper body that I could hardly walk for at least 2 days and was completely bed bound. This really surprised me. I felt like it encouraged an inflammation response but my nervous system was certainly freaking out. My upper body was so sore. It was crazy to me how much I reacted to a short Wim Hof session.
For anyone who struggles with nervous system dysregulation, it’s important to be careful with these breathing exercises. You REALLY need to start off slow and gentle and in a pacing type manner.
I want to express that the Wim Hof method is not bad. Wim himself is not a bad person, but his method was just not the right choice and it was not something that I should have tried doing.
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Try This Instead
Box breathing was even hard for me, and I wouldn’t recommend it right away to anyone with these kinds of issues. The reason being is that it’s a bit too rigid. Again, not a bad technique, just not exactly the best suited for people with nervous system dysregulation.
Think of breathing like this; your inhales are for your sympathetic nervous system (kind of like a gasp, like when you get scared) your exhales are for your parasympathetic nervous system (kind of like an exhale of relief).
Try breathing in for shorter periods reducing the sympathetic, and exhaling for longer periods, activating the parasympathetic. Example, inhale 4 seconds, exhale 8 seconds. When starting off, just do this for 5 minutes, THEN THAT IS IT. Afterwards, really observe. Get Curious. Pay attention to how your body feels. Start there. Start slow.
Undoing years of deeply ingrained physical patterns takes time. Approaching these changes gradually and with caution is key, rather than forcing sudden shifts that may backfire. You have to take your time. You have to be more in an observe type state, being curious, while starting off with this. These exercises can give you messages. The horrible headache followed by the Wim Hof Method was giving me many painful messages. We can prevent this by taking a more gentle and calm approach.
#traumarecovery #nervoussystemregulation #nervoussystemhealing #chronicillnessawareness #chronicfatigue
Deep breathing can feel unusual or even distressing for many people, especially those who have lived with chronic shallow breathing or nervous system dysregulation. Shallow breathing over years creates habitual tension in muscles around the neck, chest, and upper back, limiting lung expansion and oxygen intake. When a person begins deep breathing exercises, this significant change can stimulate the body’s systems in unfamiliar ways, leading to sensations such as lightheadedness, dizziness, or headaches. Individuals with conditions like fibromyalgia, postural orthostatic tachycardia syndrome (POTS), or other autonomic nervous system disorders often have heightened sensitivity to breathwork. Intense breathing methods such as the Wim Hof Method or strict box breathing may overstimulate an already fragile nervous system, causing inflammatory responses or worsening symptoms rather than relief. This is why it's essential to approach breathwork carefully, starting with gentle, paced exercises that respect the body's limits. A beneficial approach involves lengthening the exhale to stimulate the parasympathetic nervous system, promoting relaxation and recovery while keeping the inhales shorter to avoid triggering a stress response. For example, inhaling for 4 seconds and exhaling for 8 seconds helps activate the calming nervous pathways without provoking discomfort. Practicing mindful observation during and after breath exercises is vital. Paying close attention to how your body feels can guide you to adjust methods to suit your individual needs. Healing and undoing deep-seated muscular and breathing patterns take time and must not be rushed to prevent adverse reactions. If you experience unusual symptoms during deep breathing practices, consider consulting healthcare providers knowledgeable in nervous system dysregulation or trauma recovery. Over time, with cautious practice, many find that gentle breathwork improves energy flow, reduces muscle tension, and contributes to nervous system healing. The key takeaway is that deep breathing is not inherently harmful but needs to be adapted thoughtfully for those with sensitive systems. Gentle breathing practices offer a safer path for harnessing the benefits of breathwork without triggering negative effects documented from more intense methods.
