Content

• Steps

Breathing is a fundamental function of the human body, and we hardly even realize we're doing it. But this is a very interesting activity for many people. You can even do this with your friends! Good breathing is an important factor for good health. There are people who have asthma and cannot breathe comfortably because of it. Luckily, we have articles that teach you how to breathe properly to stay healthy and stay fit.

Steps

Method 1 of 4: Breathe properly

1. 

   Deep breath, avoid shallow breathing in the chest area. It is very easy to get into the habit of breathing shallowly with short breaths without realizing it. It is important to practice deep breathing. Deep breathing provides more oxygen to the body and can actually help reduce stress. Take a moment to notice how you breathe. If only your chest goes up and down when you breathe, you are probably breathing shallowly.
   • When you breathe, you need to use a diaphragm, a thin muscle located underneath your lungs. When you take a deep breath, the diaphragm will lower, making room for the air-filled lungs and expands. You will know you are breathing from your diaphragm if you feel your abdomen bulge when you inhale.

   Advice: Try practicing deep breathing for a few minutes a day. Over time, this will become easier and more natural.

   
   

2. 

   Inhale through your nose instead of your mouth. Nasal breathing helps to filter the air and minimize irritants. This also helps to regulate the temperature of the air you are breathing in. If you normally breathe through your mouth, practice closing your mouth and breathing in through your nose, then exhaling through your nose or mouth, depending on which option you find more comfortable.
   • If you have a habit of breathing through your mouth, it may be difficult to inhale through your nose at first, but gradually you will find it easier with practice.

3. 

   
   
   Stay in good posture and relax. The stooped posture and muscle tension make it difficult to breathe deeply and fully. Instead, keep your body upright and relax your shoulders and joints to make breathing easier.
   • Try leaning forward, lifting your shoulders up tight, and taking a deep breath. Then, straighten up, relax your shoulders, and take another breath. You will notice how much easier it is to breathe in a good, relaxed position.
   • Whenever you find yourself bent over or tense, adjust your posture and take a few seconds to relax your muscles.

4. 

   
   
   Check your breathing from time to time to see if you are making progress. We often don't notice we are breathing, so it can be difficult to tell if you're breathing right. However, you can set a time to check your breath during the day - for example, first in the morning and next at lunchtime - to see how you're breathing. Try to do this at the same time each day as a routine.
   • Paying attention to your breathing can help you make adjustments if needed. For example, if you find that you are breathing shallowly while checking your breathing, you will know that you need to practice breathing in deeper from the diaphragm.

5. 

   Do relaxation breathing exercises whenever you feel anxious or stressed. Intentional deep breathing exercises can really help you calm down and think more clearly in stressful or scary situations. To make it easier to take deep breaths, try practicing a few breathing exercises so you can use them next time you feel overwhelmed.
   • For example, when you feel stressed, you can quickly relax by taking a deep breath through your nose, then exhaling out loud.
   • If you ever feel like you're going to have a panic attack, take a deep breath for 3 seconds, hold it for 3 seconds, then close your lips and slowly exhale through your mouth. Repeat the steps above until you are calm again.
   • To prevent rapid breathing, try breathing in slowly through your nose for 7 seconds, then exhale for 11 hours.
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Method 2 of 4: Take deep breaths

1. 

   Prepare yourself in a comfortable position. It is easier to do slow and deeper breathing when lying down or sitting in a comfortable chair. Try lying on your back on a blanket, sofa, or bed. Let your arms comfortably flank. You can straighten your legs or slightly bend your knees.
   • You can also use pillows under your head and knees if you feel more comfortable.

2. 

   Close your mouth and start breathing in through your nose. Nasal breathing can regulate the temperature of the air you're breathing in, remove harmful irritants and help you breathe more efficiently. Try to avoid breathing in through your mouth while breathing deeply and when breathing normally.
   • To breathe through your nose, try to keep your mouth shut. Your autonomic nervous system will continue to breathe, and it will pass through your nose.

3. 

   Deep breath from the diaphragm so that the belly is bulging. The diaphragm is the muscle layer located below the lungs. When you take a deep breath, the diaphragm will lower to make room for the lungs to expand, and this will help you breathe more effectively. To breathe from the diaphragm, inhale as deeply through your nose as if you were breathing air into your lower abdomen. You should feel your abdomen rise when you inhale.
   • If your belly doesn't bulge when you inhale it, your breathing is too shallow.
   • If you are not sure if you are breathing from your diaphragm, try placing your hand on your stomach. Breathe in deeply through your nose and notice if your hand is pushed up by your stomach. If so, you are breathing from the diaphragm.

   Do you know? Breathing from your diaphragm can help slow your heart rate, help stabilize or lower your blood pressure.

4. 

   Exhale through your nose or mouth. You can exhale through your nose or mouth, whichever way you feel most comfortable. When you exhale, you need to use your diaphragm to push the air up and out. You should feel your diaphragm drop as you do this. Pause for a second after you exhale, then take another breath when you are ready.
   • Try practicing deep breathing for 10-20 minutes a day.
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Method 3 of 4: Breathing meditation

1. 

   Find a place where you can sit upright. You need to be comfortable while meditating, but remember not to let loose. Sitting upright will open your lungs and make it easier to breathe deeply and evenly.
   • Try sitting in a comfortable chair or sitting with your legs crossed on a blanket spread on the floor.

2. 

   Take a few deep breaths. The purpose of meditation breathing is to slow your breathing, help your body get more oxygen and also let you focus on how you breathe. When you feel comfortable, take a deep breath through your nose to keep your breaths steady and relax your body. As you inhale, breathe from the diaphragm so that your abdomen bulges up.

   Advice: Try placing your hand on your stomach while breathing. If your hands rise and fall with each breath, you are breathing deeply enough.

3. 

   Shift your focus to your breath. When you take a few deep breaths and relax your body, try to get rid of thoughts and distractions. Instead, focus on breathing as you inhale and exhale, feeling the airflow through your nose and into your lungs. Also, notice how the lungs go down and the breath escapes through the nose or mouth as you exhale.
   • Meditation breathing therapy not only calms you down when you feel stressed or anxious, but also trains you to be attentive and present in the present. Once you have learned to focus on your breath, you can begin to breathe more effectively even when you are not meditating.

4. 

   Continue to keep your breathing steady and refocus if you start wandering over. As you begin to get used to meditation breathing, do it in short 3-5 minute intervals.When it gets easier, you can start meditating for longer. Don't worry if your mind begins to wander and lose focus on your breathing. This is normal and will happen less and less over time.
   • If you find yourself starting to think about other things, simply refocus your breath and continue to breathe in and out slowly.
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Method 4 of 4: Breathe while exercising

1. 

   Take a deep breath from your belly when practicing running Deep breathing while running is important, as it increases the amount of oxygen flowing into the lungs, so the body has more energy to keep running. If you have a habit of only breathing shallowly in your chest while running, try to practice breathing from the diaphragm so that your abdomen swells up as you inhale.
   • If you find it hard to breathe deeply and evenly while running, experiment with different breaths until you find a comfortable one. For example, you could inhale deeply once, then exhale through your mouth twice.

2. 

   Breathe in and out in 4 counts when performing core and abdominal muscle exercises. We often tend to hold our breath when exercising the core and abdominal muscles, but this will make you lose strength and fatigue more. Instead, try to keep 4 counts as you inhale, then 4 more counts as you breathe out. This way you will maintain a steady rhythm while doing exercises for the center of the body.

3. 

   Breathe in through your nose and hands as through your mouth during high intensity exercises. High intensity exercises like jumping jacks or burpees require a lot of oxygen, but taking oxygen through the mouth can decrease the body's ability to use oxygen for energy. Instead, inhale through your nose while doing these exercises to get more oxygen, so you will last longer.

   Advice: If you have trouble breathing through your nose, try reducing the intensity or duration of the exercise until you can exercise without inhaling through your mouth.

4. 

   Breathe rhythmically when doing physical exercises. Breathing correctly while doing strength training exercises can help improve your body and prevent complications, such as a hernia. Instead of breathing intermittently while lifting weights or doing physical exercises, try to exhale as you lift and inhale as you descend.
   • For example, when exercising your arms first, you will exhale as you lift the dumbbells, then inhale when you lower the dumbbells.
   • If you have trouble breathing this way, you may be lifting too much weight or trying too hard. If you find it difficult to breathe, contact your nearest doctor, or call an ambulance if it's more severe.
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