People forget to pay attention to the quality of their breath, and their breathing can become short and shallow. This kind of breathing can cause the chest muscles to become tight and can even cause a curvature of the spine and back pain. Practicing deep breathing--even for a few minutes a day--can help expand the chest and prevent problems related to shallow breathing.
Step 1
Sit on the floor or in a chair in a comfortable position. Sit tall with your shoulders directly over your hips and your shoulder tips pulled back. Let your shoulders soften away from your ears.
Step 2
Begin to inhale and exhale through the nose, drawing the breath along the back of the throat.
Step 3
Inhale into the chest first filling the chest with air and then continue to inhale into the abdomen. Count to five as you inhale.
Step 4
Hold the breath at the top of the inhale for up to five seconds and then slowly exhale, emptying the abdomen first and then the chest. Take five seconds to exhale fully.
Step 5
Continue to breathe this way for several minutes, feeling the chest expand with each breath.
Tips and Warnings
- Focus your thoughts on the breath, like a meditation. Relax the entire body. If you begin to feel faint, return to normal breathing.
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