Although breathing is an involuntary function of the body, many people use controlled breathing to achieve specific purposes. According to the American Medical Student Association, you can use breathing techniques to consciously control bodily functions such as heart rate, digestion, circulation and blood pressure. Some doctors recommend controlled breathing to enhance physical or emotional recovery, while practitioners of yoga and similar disciplines use breathing to achieve spiritual balance or to relieve stress. Singers and athletes use breathing techniques to improve lung capacity and endurance.
Deep Breathing
Step 1
Sit with your straight back and place one hand on your chest and the other on your stomach. Deep breathing uses full, cleansing breaths for relaxation, the Helpguide website explains.
Step 2
Inhale by breathing through your nose, which should cause very little movement in the hand on your chest. You should notice the hand on your stomach rising. Breathing deeply from your stomach, instead of chest breathing, pulls more fresh air and oxygen into your lungs.
Step 3
Breathe out by exhaling through your mouth while contracting your stomach muscles, pushing out as much air as possible and counting slowly as you exhale. Proper exhaling moves the hand on your chest very little. The hand on your stomach moves inward with proper exhaling. Deep, cleansing breaths provide extra oxygen to relieve shortness of breath and tension.
Step 4
Continue to perform the deep breathing technique, inhaling through your nose and exhaling through your mouth while counting slowly. Try placing a book on your stomach to help you perfect the technique. You can also try lying on the floor to perform the technique, Helpguide suggests.
Square Breathing
Step 1
Locate a square or rectangular object, such as a window, door or picture. Focus your eyes on the top left corner of the object and imagine you are driving a car, with the top left corner being your gas station. During this technique, you will carry your breath, or exhale very slowly, as you move your focus around the object, the Atrium Clinic and Therapy Centre explains on its website.
Step 2
Inhale to fill your lungs with air and very slowly shift your focus --- as you slowly exhale --- to the top right corner of the object.
Step 3
Repeat the inhaling action and fill your lungs with air and slowly take your breath to the bottom right corner of the object.
Step 4
Fill up again with air and slowly carry your breath to the bottom left corner of the object.
Step 5
Inhale to fill up once more, follow the square and keep your breathing slow and even while maintaining your focus on the square.
Complete Breath
Step 1
Sit in a comfortable position with your back straight and exhale as fully as possibly.
Step 2
Inhale while relaxing your stomach muscles until your fill your stomach with air.
Step 3
Continue to inhale and fill your chest with air; feel your rib cage and chest expand. Hold the breath for a few seconds.
Step 4
Expel the air slowly while relaxing your chest and rib cage and pulling your stomach in to push out any remaining air.
Step 5
Repeat the exercise for about five minutes. While performing the complete breath exercise, keep your eyes closed, concentrate fully on your breathing and relax your face, the University of Missouri-Kansas City recommends.
Tips and Warnings
- Effective breathing techniques, such as breathing from your diaphragm and exhaling fully, increase your blood flow and deliver more oxygen to your blood, according to the American Medical Student Association. Replacing the rapid, shallow breathing common with chronic stress with controlled breathing exercises can lead to relaxation by lowering your heart rate and blood pressure and relaxing your muscles.
- Talk to your doctor about using breathing techniques if you have a medical condition.
