Shallow breathing -- that is, breathing through your chest only -- can compromise your lungs and cause them to be less efficient. In order to breathe beneficially, it's important that you draw air deep into your belly for the optimum amount of oxygen intake. Whether you're a runner, suffer from anxiety attacks or simply need stress relief, proper abdominal breathing can help you steady your breath, focus on your oxygen intake, and help your lungs work more efficiently for you.
Step 1
Lie down on your back an exercise mat, bed or other comfortable surface. While proper breathing needn't be done from a supine position, it can make breathing easier to learn the first time around. Once you know how to breathe properly, you can do it in any position.
Step 2
Place your hand on your belly, and draw in a deep breath through your nose for three counts. Pull the air into your belly, and watch your hand rise as your belly rises. This ensures that you know how to bring air through your lungs and into your abdominals for the more efficient oxygen intake. If only your chest rises as you breathe, you know that you are breathing too shallowly, warns the University of South Florida College of Education.
Step 3
Breathe out through pursed lips for five counts, taking note of the fact that you should always exhale longer than you inhale. Concentrate on emptying your body of all carbon dioxide as you push with your abdominal muscles, suggests the American Medical Student Association.
Step 4
Repeat the exercise for at least five breaths, or until you feel comfortable with the process of proper, beneficial breathing. You can now put your breathing skill to test the next time you're exercising, feel stressed out and anxious or need a few energizing breaths in the late afternoon.
