Shallow breathing can create tension and also create fatigue as we literally are taking in less oxygen into the lungs. The remedy? A simple series of breathing exercises that can train you to breathe more deeply through the nose. These can reduce stress and give you a more complete inhalation and exhalation to bring more oxygen into the lungs and expel more toxins from them.
Try Simple Lion's Breath
Step 1
Sit with a tall spine in a comfortable chair so that your feet are flat and your neck is extended straight. Practice a simple variation of "lion's breath" by inhaling through the nose for a count of four and exhale through the mouth also for a count of four.
Repeat for two more rounds without forcing the breath.
Step 2
Continue to release tension and increase lung capacity by inhaling so that you imagine filling up both lungs to capacity. Do this by inhaling through the nose for a count of six. Pause for a moment and exhale for another count of six, exhaling through the nose. Repeat twice more without exertion.
Step 3
Complete your breathing exercises by setting one hand on the top of the chest and the other on the belly. Learn viloma, or three-part breath by inhaling softly through the nose to the low belly and pausing. Continue to inhale through the nose to the mid-belly where one hand is and pause. Inhale your breath to the top hand on the sternum and pause. Exhale smoothly through the nose until your lower belly is empty. Repeat once more rest.
