Tips to Breathe Properly
Tips for Effective Breathing
Breathing is something we do without thinking, but conscious nasal-belly breathing can profoundly impact our well-being. I’ve been studying breath-work and I just finished reading James Nestor’s book, "Breath: The New Science of a Lost Art," it's a game-changer. Nestor dives deep into the forgotten art of nasal breathing and how it impacts our health. He reminds us that how we breathe can seriously affect our well-being. Throughout history, different cultures had this figured out with techniques from yoga, pranayama, and meditation, all aimed at optimizing our breath.
Nestor doesn’t just look at history, he digs into the latest science, showing how poor breathing habits can lead to issues like asthma, anxiety, sleep apnea, and even dental problems. One big takeaway? Breathe through your nose, not your mouth. Nasal breathing filters, warms, and humidifies the air, making it perfect for our lungs and boosting our overall health with nitric oxide production. Not convinced? Read the book!
Find a Comfortable Position
Sit or lie down comfortably: Choose a position where you can relax your body. Sitting cross-legged on a cushion or lying flat on your back with your knees bent are both good options.
Relax your shoulders: Allow them to drop away from your ears to create space in your chest and abdomen.
One Hand on Your Heart, the Other on Your Belly
Hand placement: Place one hand on your chest and the other on your belly. This will help you feel the movement and make sure you’re breathing correctly.
Start Breathing Deeper
Inhale through your nose: Take a slow, deep breath in through your nose. Feel the air entering your nostrils.
Stomach before chest: As you inhale, your belly should rise first, followed by your chest. This indicates that your diaphragm is engaged and you’re drawing air into the lower part of your lungs.
Check the Movement
Observe your hands: The hand on your belly should rise before than the hand on your chest. If your chest is rising first, you’re likely engaging in shallow chest breathing (and this can create health problems)
Adjust if needed: If you notice your chest rising first, consciously direct your breath into your belly by expanding your abdomen as you inhale, this can take some practice.
Incorporate Ujjayi Breath (Yogic Breath)
Constrict your throat: To practice Ujjayi breath, put your tongue gently on the roof of your mouth, this gently constricts the back of your throat, creating a whispering sound as you breathe. This should be hearable but not forceful.
Breathe through your nose: Continue to inhale and exhale through your nose, maintaining the slight constriction in your throat. This helps regulate your breath and creates a soothing, rhythmic sound.
Occasionally Slow It Down
Lengthen your exhale: Focus on making your exhales longer than your inhales. This activates the parasympathetic nervous system, promoting relaxation.
Count your breaths: Try a 4-8 pattern—inhale for a count of 4, and exhale for 8. Adjust the counts if needed, ensuring your exhale is always longer than your inhale. This doesn’t need to happen all day, but it’s a superpower in stressful situations, so a good tool to have!
Practice Regularly
Set aside time daily: Dedicate a few minutes each day to practice belly breathing. Consistency is key to developing or changing a habit.
Use it throughout the day: Incorporate belly breathing into your routine, especially during stressful moments. It can help calm your mind and body.