Disclaimer: I'm not a healthcare/medical professional, and not claiming this will work for everyone. Not selling or promoting anything either. Just wanted to share this simple tip that has fixed my shallow breathing issues - something I know many people struggle with. If I get some of the terms mixed up, please feel free to correct me.

Shallow breathing (mouth breathing) might feel like your breath is "stuck" at your chest; with each inhalation, your throat closes, your chest compresses inwards like there's a vacuum inside your chest, and the air you've inhaled can't go any further past your chest no matter how hard you inhale through your nose. If you experience this, see if these steps below might help you.


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(Reference for parts of mouth/throat) https://cdn.britannica.com/91/74891-050-E2580B8D/view-cavity.jpg

STEP 1. Look in the mirror with your mouth wide open. Your tongue should be positioned so you see the entire uvala (the little ball thingee at the back of mouth) and most of the oropharynx (opening of throat) This is the position you want the back of your tongue to be in when you breathe. If you don't see the uvala etc., adjust your tongue so it lies flat and isn't raised/pushed upwards, against the top of your mouth.

In my experience, this is the root cause of my obstructed breathing and the reason why my throat feels like it's "closing up"; changing the position of my tongue fixed my shallow breathing instantly (and it felt like heaven, no joke).

**Sidenote: this probably won't work if/when your throat closes up for medical reasons, eg. allergic reactions etc.**

STEP 2. Check if it's working. With your tongue still in the same position, close your mouth and try inhaling again. As long as the back of your tongue isn't getting in the way, you *should* be able to make a deep inhalation with air flowing straight down to your belly. If you can't, try experimenting with different tongue positions until you find one that works for you.

STEP 3. Adjust the rest of your tongue, so you can hold it in position with your mouth closed as you continue breathing. Typically the tip of your tongue should press against the top part of your mouth, right behind your teeth. This is a tongue position commonly mentioned in belly-breathing articles. But in my experience, it's how the back half of my tongue is positioned that's the more critical one.

STEP 4. Once you've figured out the best tongue position for yourself, keep practicing throughout the day. Over time, your body should get used to this new tongue positioning, and you'll start to take deep belly-breaths more naturally.

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Figuring out how to "breathe properly" has done wonders for my CPTSD symptoms and quite literally a lifesaver. It's gotten me out of full-blown panic attacks, derealisation/dissociation/rage episodes, ruminating spirals, etc. And breathing opens the doors to powerful healing and grounding techniques like breathwork, meditation, etc. So if you've struggled with taking deep breaths and/or have given up on it completely, please give it a shot again, and try this out to see if it might help.