Try practicing deep breathing for several minutes every day. Over time, it will become easier and feel more natural.
If you’re not sure whether you’re breathing from your diaphragm, try placing your hand over your belly. Then, inhale deeply through your nose, and see if your hand is pushed up by your stomach. If it is, you’re breathing from your diaphragm. Breathing from your diaphragm can actually slow your heartbeat and lower or stabilize your blood pressure. [3] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Inhaling through your nose might be difficult at first if you’re used to breathing with your mouth, but it will get easier over time with practice.
Try slouching forward, lifting your shoulders toward your head so they’re tense, and taking a deep breath. Then, stand up straight, relax your shoulders, and take another deep breath. You should be able to feel how much easier it is to breathe when you have a good posture. Whenever you catch yourself slouching or tensing up, adjust your posture and take a moment to relax your muscles.
Being more mindful of your breathing can help you make adjustments if necessary. For example, if you notice that you’re taking shallow breaths whenever you check on your breathing, you’ll know to work on taking deeper breaths from your diaphragm. [8] X Expert Source Ni-Cheng Liang, MDBoard Certified Pulmonologist Expert Interview. 18 June 2021.
For example, you can quickly relax when you’re feeling stressed by taking deep breaths through your nose and then sighing out loud on your exhales. [10] X Expert Source Ni-Cheng Liang, MDBoard Certified Pulmonologist Expert Interview. 18 June 2021. If you ever feel like you’re on the verge of having a panic attack, take a deep breath in for 3 seconds, hold it for 3 seconds, and then slowly exhale through pursed lips. Repeat the exercise until you calm down. [11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source To stop hyperventilating, try inhaling slowly through your nose for 7 seconds and then exhaling for a count of 11.
Deep breathing exercises help you take the time out of your day to focus on just your breaths. This can help you relax in the moment and improve your form when breathing throughout the day. You can also use pillows to support your head and knees if it helps you feel more comfortable.
Meditative breathing can train you to become more mindful and present. Try sitting in a comfortable chair or on a blanket on the floor with your legs crossed. If your mind wanders and you notice yourself thinking about something else, just return your focus to your breathing, and continue to slowly inhale and exhale.
If taking steady, deep breaths is hard for you to do while you’re running, try experimenting with different breathing rhythms until you find one that’s comfortable. For example, you could inhale deeply once and then exhale out of your mouth twice.
If you’re having trouble breathing through your nose, try reducing the intensity or duration of your exercises until you’re able to do them without inhaling through your mouth.
For example, when you’re doing bicep curls, exhale as you lift the weight, and then inhale as you lower it back down. If you’re having trouble breathing like this, you might be lifting too much or overexerting yourself. If you do have difficulty breathing then contact your nearest doctor, or if worse an emergency ambulance.
