Breathing can become a difficult process if you don't do it properly, are sick, have a breathing disorder or are exposed to such pollutants as cigarette smoke. In "Integrative Medicine," Dr. David Rakel asserts that proper breathing can improve energy, the immune system and blood flow. Fortunately, there are many simple ways to improve the way you breathe.
Retrain Your Breathing
The Marquette General Hospital explains that retraining yourself on how to breathe can help you breathe better. To do this, lie on your back and bend your knees. Rest one hand on your stomach and the other on your chest. Completely relax the stomach muscles and then take a breath in through your nose. As your diaphragm contracts, you will feel your abdomen expand beneath your hand. Do not allow your chest to move. This breathing technique is called diaphragmatic breathing.
Exhale via your mouth, pursing your lips as if you were whistling. This keeps pressure on the airways, helping them stay open. It allows old air to escape the lungs, creating room for fresh air. When you exhale, contract your abdominal muscles. This will move the diaphragm upward, keeping old air out of it. While doing this exercise, aim to make the exhalation two times as long as the inhalation. This can be done by counting.
Control Pet Dander
According to Munson Healthcare, pet dander can contribute to breathing problems, such as asthma. To breathe easier, do not allow pets into your bedroom. Because you spend so many hours sleeping, keeping animals out of your room will help prevent allergies and breathing issues. If you do allow your pet on the bed, be sure to use allergen-resistant pillows and mattress covers. Wash your sheets and blankets about every other week.
Give your pet a bath every week. This will help remove excess fur and pet dander. Try to keep pets off of other furniture. But if that poses a problem, cover couches and chairs with slipcovers that can be removed and washed often.
Breathe Through the Mouth
The Appalachian Mountain Club encourages mouth breathing. Although breathing through the nose filters dust particles and cold air, it prevents efficient breathing. This is especially true if you suffer from sinus problems, asthma, a deviated septum or allergies. Breathing in through the mouth allows more air to enter the lungs with each breath. Because it allows you to get oxygen quickly, mouth breathing is often the body's automatic response when performing vigorous exercise.
References
- Marquette General Hospital: Tips for Better Breathing
- Munson Healthcare: Better Breathing Tips
- The Appalachian Mountain Club: Tips for Breathing Better
- "Integrative Medicine"; Dr. David Rakel; 2007
