Unless you suffer from emphysema or another pulmonary disease, breathing is probably something you take for granted, and not an activity that could use improvement. But there are ways to breathe more efficiently and produce greater health benefits. According to Discovery.com's Health Center, "Breathing incorrectly can produce tension, exhaustion and vocal strain, interfere with athletic activity and encourage aches and illnesses," says Nancy Zi, a Glendale, Calif.-based breathing expert and author of the book and video set "The Art of Breathing." With any breathing exercise, it's important not to hyperventilate or hold your breath too long. If you get lightheaded, stop immediately and try to re-establish your normal breathing pattern.
Deep Breathing
It's natural to take a deep breath to help steel yourself before a challenge, whether it's a tennis serve or a difficult phone call. But researchers have found that deep breathing provides benefits, such as improving levels of oxygen-rich blood in the body. By slowing down your breathing, from the average of 12 to 14 breaths per minute to about six per minute, and focusing on deep breaths through your nose (exhaling out your mouth), you can reduce your stress levels and improve the health of your organs, muscles and metabolism by fueling them with oxygen-richer blood.
Chinese Tai Chi Chuan Breathing
The University of Missouri's Human Environmental Sciences Extension office suggests this exercise to both improve your breathing and relax your body and mind. Stand with your arms straight out in front of you at shoulder height and inhale through the nose. Before you exhale, move your arms out to your sides, still at shoulder height, and inhale again. Inhale one more time as you bring your arms up over your head. Then exhale through your mouth as you bring your arms down slowly to your sides. Each inhale should be a short, quick inhale, while your exhale can be slow.
Pursed Lip Breathing
This is an especially effective tool if you find yourself short of breath and you start to panic, but it's also a good exercise if you have a condition that makes breathing a challenge. The Canadian Lung Association recommends breathing in slowly through the nose and then exhaling naturally (don't force the air out at all) through your mouth, with your lips pursed as if you were going to whistle or blow out a candle.
