Breathing is a normal physiological action that occurs naturally from the time of birth. However, certain actions and emotions can encourage rapid, shallow breathing that limits the amount of air entering and exiting your lungs. Incorrect breathing, such as hyperventilating, can cause dizziness, muscle spasms, chest pain and confusion. Breathing exercises can help you focus on your breath, helping you to inhale and exhale correctly.
Step 1
Lie on your back on the floor. Place a small book over your abdomen, below your rib cage. Breathe in through your nose, filling your lungs. Visualize the air entering the deepest parts of your abdomen, rather than your chest cavity. Exhale your breath through your mouth, watching the book rise and fall with each movement. Once you recognize the sensation of using your abdomen to breathe, rather than your chest, begin practicing your breathing exercises while sitting on a chair.
Step 2
Sit on the edge of a chair with your back straight. Keep your shoulders back and relaxed while keeping your chin parallel with the floor. Place one hand over your stomach area and place your other hand over your chest. Close your eyes to help you limit distractions and focus your attention on your breath.
Step 3
Inhale through your nose. Feel your abdomen rise under your hand as your diaphragm moves downward and your lungs fill with air. Count to five as the air fills your lungs. Concentrate on bringing the air into the bottom of your lungs. Avoid short, shallow breaths that cause your chest to expand rather than your abdomen.
Step 4
Open your mouth slightly and exhale fully, feeling your abdominal muscles move inward. Count to five as you push all the air out of your lungs, exhaling through your parted lips. Don't allow your chest to lower or contract inward during your breathing.
Step 5
Focus on your breathing as you go through your daily activities and lie down to sleep at night. If you notice short and shallow breaths that cause your chest to rise and fall, bring your attention back to the movement of your abdominal muscles. Draw in and push out your breaths slowly and evenly from your abdomen. Practice this breathing technique while exercising or relaxing. Retrain your breathing by bringing your attention to your breathing periodically, reminding yourself to breathe deeply and evenly each time throughout your activities. With time and practice, correct breathing should begin to feel natural.
Things You'll Need
- Small book
- Chair
