No one would argue that breathing is important. Through breathing, the lungs extract oxygen from the air, and the bloodstream then delivers it to each and every cell. Regulated breathing is important whether you are sleeping, exercising or simply going about your daily routine. Proper breathing during athletics helps you avoid hyperventilating and cramping. Breathing exercises can help reduce overall stress and possibly reduce high blood pressure. Even if you are not an athlete, regulating breathing can contribute to your total well-being.
Step 1
Breathe through your nose as much as possible. This warms the air coming into your lungs and helps filter out any foreign debris. Switch to breathing through your mouth during high-oxygen-consumption activities like running. You can take in more air, and therefore more oxygen, through your mouth.
Step 2
Breathe from your abdomen, not your upper chest. Engage your diaphragm to inflate your lungs by pushing your abdomen out during inhalation. This helps regulate your breathing by increasing the volume of air coming into the lungs. More air means more oxygen, and more oxygen alleviates any feeling of scarcity.
Step 3
Regulate your breathing during exercise by counting a rhythm as you breathe. For example, some runners count two steps per inhale and two steps per exhale. Cyclists can do the same thing with pedal pushes. If you listen to music as you exercise, use the beats of the music to measure your breaths. Make sure you allow enough counts per breath to give you full lungs each time. Do not hurry your breathing.
Step 4
Engage in breathing exercises such as Yoga Pranayama. Regular practice of meditative breathing exercises can help regulate your breathing throughout your day. There are many programs and teachers available. Shop around and find one that is right for you.
Tips and Warnings
- If you notice yourself breathing during running or biking, slow your pace until your breathing becomes regular and you fail to notice it.
- If you have trouble breathing, for any reason or at any time, consult your doctor.
