How to breathe better

How do you breathe? It’s one of the most important functions of the human body. The air you inhale is vital for providing oxygen to our cells, tissues, and organs.

Yet, despite being so fundamental, you may not even notice your breath. If you struggle with breathing problems, including shortness of breath, wheezing, or feeling out of breath even after minimal exertion then you take notice. But what about when you’re stressed? Or when you’re getting work done? Do you notice your breath then?

Keep reading to learn 

• What a diaphragmatic breath is

• Breathing practices to increase control and awareness 

• How lifestyle affects your breath

Breathe Deeply with a Diaphragmatic Breath

Humans are “belly breathers.”  The diaphragm, just above your stomach, is the major muscle used as you breathe. Ideally, you breathe in through your nose, your belly expands as the diaphragm contracts and your lungs fill with air. When the diaphragm relaxes, it helps force air out of your lungs.

This movement of the diaphragm allows you to inhale more deeply and has been shown to improve lung function and oxygenation while reducing stress and anxiety. This is “belly breathing” or “diaphragmatic breathing.”  The belly rises and falls as you inhale and exhale, and the rib cage moves very little.

A study found that diaphragmatic breathing can significantly reduce shortness of breath and improve quality of life in patients with COPD (1). A person who practices diaphragmatic breathing may notice a decrease in the number of breaths per minute, reduced chest movement, and a more relaxed state overall.

How to belly breathe

1. Sit tall or lay on your back – however you’re most comfortable.

2. Place one hand on your belly and the other over your heart. 

3. Close your eyes (or let your gaze be soft) and breathe in and out of your nose.

4. Notice which hand moves more.

5. If the hand on your chest moves more, then the next time you inhale gently press your belly into that hand.

6. You don’t have to fill the belly completely but the goal is to feel the belly move out and in. You also want the hand on the chest to move very little.

7. Breathe like this for 10 breaths. Longer if you wish.

Humans are born with the natural ability to fully engage the diaphragm to take deep belly breaths, but we get out of the habit. We start taking short, shallow breaths, and may even breathe in and out of the mouth all of the time. Practice this diaphragmatic breath. It’s the most efficient way to breathe for your body.

Breathing Exercises for Better Lung Health

Pranayamas, or breathing techniques, are designed to help improve lung capacity, reduce stress, and increase mindfulness. These practices are not meant to be for a short period of time. You regulate your breath by controlling the timing, duration, and frequency of every breath and hold.

Practicing breathing techniques can improve lung function and quality of life in people with asthma. For example, a person who practices alternate nostril breathing may notice improved respiratory function, reduced stress, and better mental clarity (2,3).

Below are a couple of pranayamas to try out that are calming and bring awareness to your breath.

Equal part breath

1. Sit tall or lay down. 

2. Close your eyes. 

3. Inhale for a count of 4 through your nose.

4. Pause for 4 counts.

5. Exhale through your nose for a count of 4. 

6. Pause again for 4 counts.

7. Repeat for 5 rounds. 

8. When done exhale out the mouth. Gently open your eyes and get back to your day. 

Alternate Nostril Breathing, known as Nadi Shodhana

1. Sit tall and close your eyes.

2. Hold your right thumb over your right nostril and inhale deeply through your left nostril.

3. Pause after you inhale, close off your left nostril with your fourth finger, lift your right thumb, and then exhale smoothly through your right nostril.

4. After a full exhalation, inhale through the right nostril, closing it off with your right thumb after you inhale.

5. Lift your fourth finger and exhale smoothly through your left nostril.

6. Continue with this practice for 3 to 5 minutes, alternating your breathing through each nostril. 

Your breathing should be effortless, with your mind gently observing the inflow and outflow of breath. If any pranayama causes more anxiety then let it go. You can try it again another time. 

Lifestyle Changes to Improve Breathing

Lifestyle changes such as regular exercise, maintaining a healthy weight, and avoiding smoking can help improve lung health and prevent respiratory diseases. According to the American Lung Association, physical activity can improve lung function, reduce inflammation, and increase oxygen uptake (3). A person who engages in regular aerobic exercise may notice improved cardiovascular fitness, better endurance, and less shortness of breath during daily activities.

Let’s also talk about stress!

Stress is a common experience that can have a significant impact on the body and mind. One common physical reaction to stress is shallow, rapid breathing, which can negatively impact our lung function and overall health.

You stop belly breathing and instead breathe in a less efficient way.

When you’re stressed, your body releases stress hormones, such as cortisol and adrenaline, which can cause your breathing rate to increase and your breaths to become shallow. This type of breathing, known as chest breathing or thoracic breathing, can limit the amount of air we take in and decrease the oxygen supply to our body’s tissues. Over time, this can become habitual and lead to lower lung capacity, making it more difficult to breathe deeply and efficiently.

It’s important to find ways to manage stress and promote relaxation. Becoming more aware of your breath can help. 

Notice how your breathing changes when 

• you feel stressed.

• you sit down to work. 

• you check your emails.

• you’re really focused on something.

• you’re lying in bed thinking about your to-do list.

If you notice your breathing is more shallow then go back to belly breathing or another of the breathing practices listed above.

Take a moment and notice your breath right now. Do you tend to take shallow breaths?

Sources:

1. Taweesak, W., Kunakorn, M., & Pornchai, M. (2018). The effects of diaphragmatic breathing on heart rate variability and shortness of breath in chronic obstructive pulmonary disease: A randomized controlled trial. Journal of Clinical Nursing, 27(5-6), e934-e942. doi:10.1111/jocn.14149

2. Sharma, V. K., Trakroo, M., Subramaniam, V., & Rajajeyakumar, M. (2014). Effect of fast and slow pranayama practice on cognitive functions in healthy volunteers. Journal of Clinical and Diagnostic Research, 8(10), BC04-BC06. doi:10.7860/JCDR/2014/9657.4970

3. American Lung Association. (2021). How to improve your lung health. https://www.lung.org/lung-health-diseases/how-to-improve-your-lung-health