Breathing is one of those bodily functions that requires no conscious thought, yet the way we breathe can affect our overall health. Learning to breathe more slowly and deeply can improve the delivery of oxygen to tissue, muscles and organs, and can help reduce stress in our bodies. Practicing the techniques described below in front of a mirror may help you focus on your technique. The main thing you want to change about your breathing technique is to breathe more from your abdomen than your chest.
Breathing While Lying Down
Step 1
Lie down on your back and place a book on your stomach. You may also lay your hands across your stomach.
Step 2
Breathe in through your nose and feel the book or your hands on your stomach rise up as you inhale.
Step 3
Exhale slowly through your nose and feel the book or your hands lower. Your breaths should be effortless.
Step 4
Repeat five to 10 times for one set of breathing exercises. Do three sets each day.
Sitting Down Exercises
Step 1
Sit down in a chair and place both of your hands on the middle of your ribcage. As you breathe in, try to push your ribcage out against your hands. Exhale slowly.
Step 2
Sit in a chair with your hands on your stomach. As you inhale, try to push your stomach out so that your hands move. As you exhale, pull your stomach back in.
Step 3
Sit in a chair or stand. As you breathe in, roll your shoulders back, while keeping your back straight and your head up. As you exhale, roll your shoulders back.
Step 4
Repeat these exercises for a set of five to 10 repetitions. Perform three sets per day.
Things You'll Need
- Chair
- Mirror
- Book
