You breathe thousands of times per day, but you may not even notice whether you are taking a deep, full breath, or a shallow one. Rather than lifting your shoulders or chest up when you breathe in, focus on breathing more deeply while you're resting, exercising or doing chores. Consult your doctor before adopting new breathing techniques, especially if you have a health condition.
Diaphragmatic Breathing
In the article "Breathing Exercises," the American Medical Student Association recommends diaphragmatic breathing, also known as abdominal breathing to create a negative pressure within the lungs. This negative pressure allows the air pockets in the lungs to expand, increases the blood flow and flow of lymph fluids in the lungs and prevents lung infection.
Practice diaphragmatic breathing by standing up straight with your feet approximately shoulder-width apart. Put one hand on your abdomen and one hand on your chest. As you breathe in for a count of seven, gently push the hand over your abdomen out slightly. The hand over your chest should remain completely still. As you breathe out for a count of eight, the hand over your abdomen will move in slightly, while your hand over your chest continues to remain still.
Breathing While Weight Training
While performing weight training exercises, like sit-ups or push-ups, breathing correctly will help supply oxygen to the brain and help improve blood flow. Additionally, proper breathing techniques will keep your body relaxed and prevent cramping in the stomach area. When you exert yourself, breathe out, says Michele Silence, M.A. of The Diet Channel in the article "Breathing Techniques During Exercise." For example, breathe out each time you crunch your abdominal muscles as you're doing sit-ups. As you're pushing yourself up in a push-up, breathe out.
Breathing to Increase Energy
To give your body a quick boost of energy, use the Bellows breathing technique, recommends the American Medical Student Association. Close your mouth, then breathe in and out with your nose. Mimic the rhythm of a bike pump blowing up a bicycle tire, notes the AMSA. Make both your breath in and your breath out quick and of equal length. You may feel tension in the chest, abdomen and the back of your neck. Stop breathing after 15 seconds to prevent hyperventilation. Eventually, you may be able to work up to a total of one minute.
Breathing for Relaxation
Breathing is a natural stress reliever that may help you relax, notes HelpGuide in the article "Relaxation Techniques for Stress Relief." Whenever you feel anxious or stressed out, take a few minutes to yourself to practice deep breathing and release your tension. Perform the diaphragmatic breathing technique listed above while sitting down with your back straight. Breathe in through your nose and out through your mouth. As you exhale, count. Each time you exhale, continue breathing out for one extra count.
