Breathe Easy: Understanding Your Respiratory Rate

Respiratory rate, the number of breaths we take per minute, is a vital sign that provides valuable information about overall health. The normal respiratory rate refers to the typical range of breaths per minute for adults and children at rest, and it can be influenced by factors such as age, activity levels, and various health conditions.

When we inhale, the body receives life-giving oxygen. In turn, exhalations serve to remove carbon dioxide from the body.

Technological innovation has allowed us to consistently take accurate measurements of respiration rates from the comfort of our own homes. Furthermore, this all-important biomarker can now be easily tracked as we sleep.

Normal respiration is critical, and its importance cannot be understated. Let’s examine what we can personally do to keep our respiration rate as healthy and normal as possible.

The Purpose of Inhalations and Exhalations

As we breathe in, oxygen goes to our lungs and is taken up by tiny air sacks called alveoli, which play a crucial role in maintaining normal vital signs. In exchange, the alveoli release carbon dioxide, which is a by-product (in other words, a waste product) of cell metabolism.

As we exhale, carbon dioxide is released from the body. The continuous exchange of carbon dioxide for oxygen allows the heart to pump nutrient-rich blood throughout the circulatory system. [1]

Related Blog: What is HRV and Why it’s Important?

What is a Normal Respiratory Rate

Normal respiratory rates vary by age group. For those over 18, the rate ranges between 12 and 20 breaths per minute. [2] Normal body temperature for a healthy adult typically ranges from 97°F (36.1°C) to 99°F (37.2°C), varying with factors like gender, activity, and time of day.

Breaths per Minute by Age:

• Birth to 1 yrs Old: 30 - 60
• 1 - 3 yrs Old: 24 - 40
• 3 - 6 yrs Old: 22 - 34
• 6 - 12 yrs Old: 18 - 30
• 12 - 18 yrs Old: 12 - 16
• Over 18 yrs Old: 12 - 20 [3]

The body needs different amounts of oxygen throughout the day and night, depending on the demands that we place on it.

We’ve probably noticed that we breathe faster (or slower), depending on the following:

• Exercise
• Stress level
• Emotional state (e.g., fear, relaxation, anxiety) [3]

Normal respiratory rates are different between individuals.

For example:

• Women will generally have a faster rate than men, [4]
• Older adults may demonstrate more breaths per minute. [5]
• Pregnancy also tends to raise the respiratory rate. [6]

These adjustments indicate that the brain, body, and circulatory system are doing their job in transporting just the right amount of oxygen into the blood, as well as getting rid of carbon dioxide. [7,8]

Expert Opinion on Adult Respiratory Rates

Health experts have stated that respiration is not measured nearly as often as it should. For this reason, it’s often referred to as the ‘ignored vital sign,’ which can be crucial in assessing a medical emergency.

They also recommend that respiratory rate should be measured at rest, not after exercise or other intense activity. [9]

What’s Considered an Elevated Respiratory Rate?

Respiratory rate is considered elevated if it is greater than 20 breaths per minute.

There are certain periods when an elevated respiratory rate may be cause for concern:

• Dehydration
• Fever (often associated with an increase in body temperature)
• Asthma attack
• Overdose (can happen with medications such as aspirin or amphetamines)

Hyperventilation (which can happen during a panic attack, stress, pain, or anger). [10]

What Causes Increased Respiratory Rate

Increased respiratory rate, or tachypnea, occurs when breathing becomes faster than normal. This can be due to a variety of factors, each affecting the body's need for oxygen or the efficiency of oxygen delivery.

Understanding these causes can help in managing and treating the underlying issues effectively.

Common causes include:

• Physical Activity: Exercise increases the body's demand for oxygen, leading to faster breathing to supply muscles with the necessary oxygen and remove carbon dioxide.
• Emotional States: Anxiety, stress, and panic attacks can trigger the body's "fight or flight" response, resulting in rapid breathing.
• Respiratory Conditions: Conditions such as asthma, chronic obstructive pulmonary disease (COPD), pneumonia, and bronchitis can cause difficulty breathing, prompting an increased respiratory rate to maintain oxygen levels.
• Cardiovascular Issues: Heart conditions like heart failure can reduce the efficiency of oxygen delivery to tissues, causing the body to compensate by breathing more rapidly.
• Metabolic Conditions: Conditions such as diabetic ketoacidosis and sepsis increase metabolic demands, leading to a higher respiratory rate as the body attempts to meet its increased oxygen needs.
• High Altitude: At high altitudes, lower oxygen levels in the air can lead to faster breathing as the body tries to take in more oxygen.
• Infections: Fevers and infections increase the body's metabolic rate, necessitating faster breathing to meet higher oxygen demands.
• Pain: Acute pain can stimulate an increase in breathing rate as part of the body's stress response.
• Medications: Some medications, including stimulants, can elevate respiratory rates as a side effect.
• Chronic Conditions: Chronic diseases such as kidney failure can lead to metabolic imbalances that affect breathing rates.

What’s Considered a Low Respiratory Rate?

The respiratory rate is considered too low when it falls below 12 breaths per minute. [11]

Several conditions can cause low levels of respiration:

• Central nervous system depressants such as alcohol, narcotics, or benzodiazepines.
• Underlying respiratory conditions that lead to respiratory failure (pneumonia, emphysema) and situations where blood pressure falls during the relaxation phase of the heart.
• Traumatic brain injury near the brain stem.
• Hypothyroidism. [12]

What Causes Low Respiratory Rate?

Low respiratory rate, or bradypnea, occurs when breathing is slower than normal. This condition can be due to a variety of factors that impact the body's ability to maintain adequate oxygen levels. Understanding the causes of bradypnea is crucial for diagnosing and managing this condition effectively. Here are some common factors that can lead to a low respiratory rate:

Common causes include:

• Medications: Certain drugs, especially opioids and sedatives, can depress the respiratory system, leading to slower breathing rates. These medications affect the brain's respiratory centers, reducing the drive to breathe.
• Neurological Conditions: Brain injuries, strokes, and neurological diseases can impair the brainstem, which controls breathing. Conditions such as traumatic brain injury, brain tumors, and neurodegenerative diseases can disrupt normal respiratory function.
• Sleep Disorders: Sleep apnea and other sleep-related breathing disorders can cause episodes of slow or paused breathing during sleep. These interruptions can result in a consistently low respiratory rate, especially during rest.
• Hypothyroidism: An underactive thyroid gland can slow down metabolic processes, including respiration. Hypothyroidism reduces the body's demand for oxygen and carbon dioxide production, leading to slower breathing.
• Metabolic Disorders: Severe acid-base imbalances, such as metabolic alkalosis, can depress the respiratory drive. These conditions alter the body's pH balance, affecting respiratory rates.
• Heart Conditions: Severe heart disease can impact circulation and oxygenation, sometimes resulting in slower breathing rates. Conditions such as heart failure can reduce cardiac output, leading to inadequate oxygen delivery and slower respiration.
• High Levels of Physical Fitness: Athletes may have lower resting respiratory rates due to efficient oxygen utilization and increased lung capacity. This adaptation allows them to meet their oxygen needs with fewer breaths.
• Respiratory Muscle Fatigue: Conditions that weaken the respiratory muscles, such as muscular dystrophy, can cause slower breathing. Respiratory muscle fatigue reduces the strength and endurance needed for normal breathing.
• Infections: Severe infections, particularly those affecting the central nervous system, can depress the respiratory center in the brain. Conditions like meningitis or encephalitis can result in bradypnea by impairing neural control of respiration.

Note: It’s important to remember that both higher-than-normal and lower-than-normal respiration rates might be signs of serious problems. Call your physician or other healthcare provider with any questions or concerns.

Respiratory Rate During Sleep

The average number of breaths we take per minute while we are getting our zzz’s still ranges between 12 and 20 breaths per minute. To monitor other vital signs, it is also common to measure blood pressure using special equipment such as an aneroid monitor with a dial gauge or a digital monitor.

It is important to use the blood pressure monitor correctly to ensure accurate readings. Accurate blood pressure readings during sleep are crucial for monitoring overall health. What’s different is that our respiration patterns change.

We tend to breathe more slowly when we’re asleep – and the breathing becomes less variable during the first 3 [stages of sleep](/post/what-are-the-different-types-of-sleep-stages. The exception is during a sleep stage called Rapid-Eye Movement (REM).

During this period, respiration rate becomes more erratic, likely due to the dreaming that goes along with REM sleep. Multiple blood pressure measurements over several days or weeks are essential to ensure accurate monitoring and diagnosis. [13]

About Sleep Apnea

This is a disorder that is much more common than previously thought, affecting approximately 1 in 5 older adults. During sleep apnea, respiration will speed up, slow down, or possibly stop altogether, leading to high blood pressure. Accurate blood pressure readings are crucial in diagnosing sleep apnea and its impact on cardiovascular health.

It is important not to rely on a single blood pressure measurement; multiple measurements over several days or weeks are necessary for an accurate diagnosis and effective treatment.

Even though serious consequences can result (e.g., high blood pressure, excessive sleepiness, type 2 diabetes), the good news is that it’s a very treatable condition. [14,15]

Many of us bristle at a diagnosis of sleep apnea because we automatically assume that our physician will prescribe a continuous positive airway pressure machine (CPAP).

Although they can be bulky and a bit uncomfortable, research has documented excellent outcomes in the treatment of sleep apnea. [16,17]

It’s encouraging to learn that several lifestyle changes can also decrease the negative effects of sleep apnea:

• Selecting non-alcoholic beverages before bed.
• Losing weight.
• Adjusting sleeping position. [18,19]

Related Blog: About Sleep Apnea and Other Common Sleep Disorders

Gaining Insight on What’s Normal for You

As stated earlier in this article, normal respiratory rates vary between individuals. That said, experts emphasize that as little as 4 respirations outside of the normal 12 to 20 breaths per minute could indicate serious medical problems. [20]

This is why it’s so important to learn about your individual nighttime as well as daytime respiration rates. [21]

Maintaining normal blood pressure is essential for overall health, as it helps prevent risks associated with high blood pressure. Home blood pressure monitoring, as recommended by the American Heart Association, is also crucial for maintaining overall health by ensuring proper use and maintenance of the blood pressure monitor, taking multiple readings, and seeking medical attention for high readings.

Measuring blood pressure accurately at home involves understanding the force of blood against artery walls and recording systolic and diastolic pressures using mm Hg.

Recording nighttime respiration rates is easy with a high-quality sleep tracker. The real-time measurements provide assurance that breathing rates are staying within an acceptable range. By the same token, sleep trackers also serve to alert users if rates fall outside the norm.

Learn More: An in-depth discussion by healthcare experts – Respiratory Rates Count: So Should You!

Final Thoughts

We now know why respiration rate, the formerly ‘ignored vital sign,’ shouldn’t be neglected any longer! Additionally (and most fortunately), we know that the advanced technology for learning about our personal respiration rate is within reach.

Consistent and accurate information can easily give us clues about overall health before things get out of hand. If abnormal respiratory rates are detected, it is crucial to seek emergency medical treatment to ensure that the body gets the vital oxygen it needs to live a life full of health and wellness.

This content is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment.