Deep Breathing Exercises and Techniques

Deep breathing exercises are important but it’s even more important for you to know how to breathe properly all the time. Why?

Proper breathing techniques will ensure that you get enough air with every single breath you take. Plenty of fresh air is important if you want to be healthy. Deep breathing exercises will help you get lots of oxygen while you are doing the exercises. But, being able to breathe deeply all the time will make sure you are always taking in enough oxygen.

The best way to breathe is through your nose. That may seem pretty obvious, but a lot of mouth breathers exist out there. There are a number of reasons why breathing through your nose is important:

The inside of your nose is lined with a special layer called the mucous membrane. This lining is full of tiny blood vessels which help to warm up and add moisture to the air you breathe in.

The cells in this lining produce mucus. The mucus is designed to trap any dirt and particles that may have gotten into your nose. These same cells also have tiny hair-like projections called cilia. These tiny cilia work together to move the mucus either to the front of your nose or back towards your throat so that it does not go down into your lungs.

Together, the mucus and the cilia act as a filter to clean the air you breathe in. If you breathe through your mouth you miss out on this filtering and cleaning process.

The correct way to breathe is to take in slow, deep breaths. Ideally, you should use the muscles of your diaphragm to move air into the lower part of your lungs and your abdominal muscles to push the air out.

What Happens if I Don’t Breathe Deeply?

• your lungs may lose their capacity to expand
• your blood may become sluggish
• your digestion may slow down
• your brain may begin to feel confused and foggy
• you may start to feel down and depressed

Are you a deep or shallow breather? Take this simple test.

1. Place one hand on your chest.
2. Place the other hand on your stomach.
3. Breathe normally for a few moments.
4. Pay attention to each hand as you breathe in and out.
5. Which hand rises up the most?

If the hand on your stomach rises up the most, congratulations! You've got great breathing habits.

If the hand on your chest rises up the most, you may be a shallow breather. Take some time to learn some deep breathing exercises. Keep reading for some exercises you can try right now! Practice them often until deep breathing becomes second nature.

Your Posture and Deep Breathing

When you are sitting try not to slouch down in your chair. Having a droopy posture while sitting will prevent you from taking deep enough breaths. If you tend to get tired after sitting down for a while, this could be the reason why. You may not be getting enough oxygen due to your posture.

Try sitting up with your back straight. If you are used to slouching, this may feel a bit awkward at first, but you will get used to it if you make a point of sitting up straight each time. Don’t forget to breathe deeply! Soon it will become a good habit.

If you have to sit for long periods of time, try to get up from time to time to walk around or stretch. Try to take in a few extra deep breaths. Stand in front of an open window if you can.

And Now for the Deep Breathing Exercises!

Deep Breathing Exercise One
Lie down with a small book on your stomach. Practice breathing deeply so that the book moves up and down each time you breathe in an out. This is an excellent way to practice deep breathing.

Deep Breathing Exercise Two
Find a nice comfortable position to sit or stand. Keep your back straight and breathe out deeply through your mouth. Try to breathe out as much air from your lungs as possible. Then, take in a deep breath through your nostrils. As you take in the air, allow your stomach to expand. Once your lungs are filled up, slowly breathe out through your mouth. Do this exercise five or six times.

Deep Breathing Exercise Three
Stand straight. Place your hands along your lower ribs with your fingers pointing down and inward. Take in a slow deep breath through your nose. You should feel your lower ribs move outward. Fill up your lungs with as much air as possible, then try taking in another puff of air. Next, let the air out slowly through your mouth. Keep your lips partly closed so that there is a small amount of resistance. Try to breathe out all the air you possibly can. You can gently push in your lower ribs to help you do this.

Practice these deep breathing exercises in the morning when you wake up, during the daytime whenever you need a break, or at night just before bed. Do some deep-breathing whenever you need an oxygen boost!

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