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How to Breathe

February 18, 2024 by admin Category: How To

You are viewing the article How to Breathe  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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This article was co-written by Ni-Cheng Liang, MD. Ni-Cheng Liang is a pulmonologist and director of pulmonology at the Coastal Pulmonary Associates medical center affiliated with the Scripps Health Network in San Diego, California. She is also an assistant professor of medicine at the University of California San Diego School of Medicine, and volunteers for a free clinic run by UCSD medical students for uninsured patients. With over 15 years of experience, Dr. Liang specializes in treating lung and respiratory problems, teaching mindfulness and integrative medicine. Liang received his doctor of medicine (MD) degree from the University of Maryland School of Medicine. Liang was named San Diego’s top physician in 2017 and 2019. She was also awarded the American Lung Association of San Diego’s 2019 Pulmonary Health Care Physician of the Year award.

There are 8 references cited in this article that you can see at the bottom of the page.

This article has been viewed 6,836 times.

Breathing is a basic human activity, yet we hardly realize that we are breathing. You may be surprised to learn that one way of breathing is better than another. For example, taking short, shallow breaths won’t give you the same benefit as breathing deeply through your nose. This article will cover ways you can improve your breathing, including monitoring your breath throughout the day, practicing breath meditation to reduce stress, and paying attention to your breathing as you practice.

Table of Contents

  • Steps
    • Breathe deeply and avoid shallow breathing in the chest
    • Remember to breathe with your diaphragm
    • Breathe in through your nose instead of your mouth
    • Maintain good posture and relax your body
    • Check your breath throughout the day
    • Try relaxation exercises when you feel stressed
    • Practice deep breathing exercises
    • Practice breathing meditation
    • Hit breathe deeply with his belly when running
    • Inhale and exhale for 4 hours counting through abdominal exercises
    • Inhale through the nose during high-intensity exercises
    • Breathe in rhythm when doing strength training exercises

Steps

Breathe deeply and avoid shallow breathing in the chest

Image titled Breathe Step 1

Image titled Breathe Step 1

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It is very easy to fall into the habit of breathing short and shallow. It’s important to practice deep breathing, as deep breaths help oxygenate your body better and can actually reduce stress. Take a few seconds to watch your breath. If you only see your chest rise and fall as you breathe, you are probably breathing shallowly. [1] X Harvard Medical Schop Trusted Source Go to Source

  • Try practicing deep breathing for a few minutes each day. Over time, this will become easier and more natural.

Remember to breathe with your diaphragm

Image titled Breathe Step 8

Image titled Breathe Step 8

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The diaphragm is a thin muscle located below the lungs. When you take a deep breath, the diaphragm lowers and makes room for the lungs to stretch and expand. To exhale from your diaphragm, inhale deeply through your nose as you would in your lower abdomen. You should feel your abdomen rise as you inhale.

  • If you’re not sure if you’re breathing from your diaphragm, try placing your hand on your stomach, then inhale deeply through your nose to see if your hand is pushed up by your stomach; If yes, then you are breathing from your diaphragm.
  • Breathing from the diaphragm can actually slow heart rate, lower blood pressure, and stabilize blood pressure. [2] X Harvard Medical Schop Trusted Source Go to Source
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Breathe in through your nose instead of your mouth

Image titled Breathe Step 2

Image titled Breathe Step 2

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Breathing through the nose helps to purify the air. This will help you avoid inhaling many irritants. It also helps regulate the temperature of the air that the body breathes in. If you normally breathe through your mouth, practice closing your mouth and inhaling through your nose, then exhaling through your nose or mouth, whichever is most comfortable for you. [3] X Research Sources

  • At first you may find it difficult to breathe in through your nose if you are used to breathing through your mouth, but with practice it will gradually become easier.

Maintain good posture and relax your body

Image titled Breathe Step 3

Image titled Breathe Step 3

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The breezy position will make it difficult to breathe deeply and fully. Instead, you should stand up straight, relax your shoulders and joints, so you will breathe easier. [4] X Research Sources

  • Try slouching forward, flexing your shoulders, and taking a deep breath. Then, stand up straight, relax your shoulders, and take another breath. You will feel how much easier it is to breathe when you have good posture.
  • Whenever you find yourself slouching or tense, readjust your position and take a few seconds to stretch.

Check your breath throughout the day

Image titled Breathe Step 4

Image titled Breathe Step 4

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Set a time to check in regularly to maintain focus on your breath. Because you often don’t realize you’re breathing, it may be hard for you to tell if you’re doing it right. Try to check in at the same time every day, such as every morning and at lunchtime, so that it becomes part of your daily routine. [5] X Harvard Medical Schop Trusted Source Go to Source

  • Paying more attention to your breath can help you make adjustments if needed. For example, if you find yourself taking shallow breaths every time you test, you’ll know to practice breathing deeper from your diaphragm.

Try relaxation exercises when you feel stressed

Image titled Breathe Step 5

Image titled Breathe Step 5

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Deep, intentional breaths can help calm you down in stressful or scary situations. To make deep breathing easier, try a few breathing exercises to use the next time you feel overwhelmed. [6] X Harvard Medical Schop Trusted Source Go to Source

  • For example, you can quickly relax under stress by taking a deep breath in through your nose and exhaling out loud.
  • If at some point you feel a panic attack coming, take a deep breath for 3 seconds, hold your breath for 3 seconds, then purse your lips and slowly exhale for 3 seconds through your mouth. Repeat the exercise until you calm down. [7] X Trusted Source Mayo Clinic Go to Source
  • To prevent tachypnea, try inhaling slowly through your nose for 7 seconds, then exhaling on the count of 11.
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Practice deep breathing exercises

Image titled Breathe Step 6

Image titled Breathe Step 6

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Get into a comfortable position. Lying down or sitting in a comfortable chair can make it easier to take deep breaths. Try lying on your back on a blanket, sofa, or bed, with your arms relaxed at your sides. Next, inhale through your nose, letting your chest and lower abdomen rise as you fill your lungs with air. Loosen up and let your belly swell as much as possible. Exhale through the mouth. Repeat every day for 10-20 minutes. [8] X Harvard Medical Schop Trusted Source Go to Source

  • Deep breathing exercises help you make the most of the time of the day to focus solely on your breath. That way, you can relax momentarily and improve your health throughout the day.
  • You can also place pillows under your head and on your knees if you find it comfortable.

Practice breathing meditation

Image titled Breathe Step 10

Image titled Breathe Step 10

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Find a comfortable place to sit with your back straight. Sitting upright will help you open your lungs and make it easier to take deep and regular breaths. Next, take a few deep breaths. The goal of this form of meditation is to slow down your breathing, help your body get more oxygen, and focus on how you breathe. During meditation, let go of thoughts and distractions around you. Concentrate completely on your breath as you inhale and exhale. When you first start practicing, you can find it difficult to relax, so start with 5 minutes of meditation. When you are more comfortable, you can increase the time to 15-20 minutes. Just a few minutes of meditation can bring many benefits! [9] X Trusted Source Mayo Clinic Go to Source

  • Breathing meditation can train you to be more mindful and more present.
  • Try sitting in a comfortable recliner or sitting cross-legged on a blanket spread out on the floor.
  • If you find that your mind starts to wander and is thinking about other things, simply focus on your breath again, continuing to inhale and exhale.

Hit breathe deeply with his belly when running

Image titled Breathe Step 14

Image titled Breathe Step 14

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Breathing deeply while running will help more oxygen flow into the lungs. This will provide more energy for the body to continue running. If you’re only breathing shallowly in your chest while running, try to breathe from your diaphragm so that your belly rises as you inhale. [10] X Research Source

  • If you find it difficult to take deep, even breaths while running, experiment with different breaths until you find one that feels comfortable. For example, you can take a deep breath in once, then exhale through your mouth twice.

Inhale and exhale for 4 hours counting through abdominal exercises

Image titled Breathe Step 15

Image titled Breathe Step 15

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Avoid holding your breath while doing core and core exercises. If you hold your breath, you will make it harder for your muscles. While practicing, maintain a regular count of 4 hours when inhaling, 4 hours when exhaling. That way, you’ll be breathing steadily while exercising your abs. [11] X Research Source

Inhale through the nose during high-intensity exercises

Image titled Breathe Step 11

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Image titled Breathe Step 11

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High-intensity exercises like jumping jacks require a lot of oxygen. When you take in air through your mouth, your body’s ability to use oxygen for energy decreases. Instead, inhale through your nose during exercise to get more oxygen into your body. This will also help you work out longer! [12] X Research Source

  • If you find it difficult to breathe through your nose, try reducing the intensity or duration of the exercise until you can do it without inhaling through your mouth.

Breathe in rhythm when doing strength training exercises

  • Image titled Breathe Step 17

    Image titled Breathe Step 17

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    Proper breathing during exercises can help you improve your fitness. This also helps prevent complications such as a hernia. Instead of breathing erratically when lifting weights or doing other strength training exercises, exhale when lifting weights and inhale when lowering. [13] X Research Source

    • For example, when you exercise your biceps, exhale as you lift the weight and inhale as you lower the weight.
    • If you’re having trouble breathing this way, you’re probably exercising too hard or trying too hard. If you are really having trouble breathing, contact the nearest doctor, or call an ambulance if your condition worsens.
  • X

    This article was co-written by Ni-Cheng Liang, MD. Ni-Cheng Liang is a pulmonologist and director of pulmonology at the Coastal Pulmonary Associates medical center affiliated with the Scripps Health Network in San Diego, California. She is also an assistant professor of medicine at the University of California San Diego School of Medicine, and volunteers for a free clinic run by UCSD medical students for uninsured patients. With over 15 years of experience, Dr. Liang specializes in treating lung and respiratory problems, teaching mindfulness and integrative medicine. Liang received his doctor of medicine (MD) degree from the University of Maryland School of Medicine. Liang was named San Diego’s top physician in 2017 and 2019. She was also awarded the American Lung Association of San Diego’s 2019 Pulmonary Health Care Physician of the Year award.

    There are 8 references cited in this article that you can see at the bottom of the page.

    This article has been viewed 6,836 times.

    Breathing is a basic human activity, yet we hardly realize that we are breathing. You may be surprised to learn that one way of breathing is better than another. For example, taking short, shallow breaths won’t give you the same benefit as breathing deeply through your nose. This article will cover ways you can improve your breathing, including monitoring your breath throughout the day, practicing breath meditation to reduce stress, and paying attention to your breathing as you practice.

    Thank you for reading this post How to Breathe at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

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