Breathing is usually an unconscious activity we take for granted – until we get a cold, or a condition that makes it harder for us to breathe effortlessly. Sometimes we need to know how to breathe better, especially while working out or dealing with a medical condition such as asthma or bronchitis. You might have heard of various techniques where you may be able to breathe better through the mouth, rather than nose, or vice versa.
This practice can improve air exchange in the lungs. Breathing with lips being pursed can slow down your breathing and keeps airways open, which avoids the lungs being trapped with air. This breathing practice also reduces your work of breathing and increases the duration of your exercise or any activity.
How to breathe better with pursed lip breathing:
Your diaphragm is a large muscle in the abdomen that is used for breathing. If you have chronic lung disease, your diaphragm doesn't function as well in breathing; the muscles in your neck, shoulders, chest and back work instead, to help you breathe. Unfortunately, these muscles don't function as efficiently as the diaphragm in moving air to the lungs. So you need to train your diaphragm to function better.
How to breathe better with diaphragmatic breathing:
Clearing mucus helps keep airways open and makes it easier for you to breathe. It can also prevent infections by clearing mucus timely. Here are 2 possible ways helping you clear the airways.
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Via coughing |
Other methods |
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During a physical activity, you can better manage your breathing with these adjusting steps.
5. Apply Relaxation Techniques
Shortness of breath can cause fear, anxiety and panic, which makes it even harder to breathe. Use techniques such as positive imagery or yoga to relax and be able to breathe better. Here are 2 ways of relaxation you can try:
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Muscle Relaxation |
Adjust Body Position |
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For better relaxation and breathing, you can adjust to a more relaxing positon, making the breathing process much easier.
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When it comes to the issue how to breathe better, you should understand that different exercises require different breathing techniques.
Experts recommend inhale once for every two strides, and exhale after another two strides (2:2 rhythm). As for breathing pass ways, some hold for breathing through mouth, which causes no hardness and gives less resistance. While experts stick to the nose breathing, because it can warm up the air in cold weather and calm the blood circulation. An acceptable practice for you is to test the airways firstly and opt for the ways you feel more comfortable.
The key tips of strength training is to breathe out while exertion. During strength training such as bench press, exhale slowly while pressing thenstart to inhale at the top of the lift. The contraction of the respiratory muscles adds support while doing strength training and keeps the core strong to protect the spine. Also, just don't forget to exhale because holding your breath too long can hamper blood return to the heart, which can raise blood pressure.
Click the video to find out explanation about how to breathe better during strength training and cardio exercises:
Take deep breaths and brace the core during high intensity sports. This also helps protect the spine. Breathe from your diaphragm, not your chest. Let your rib cage expand from top to bottom and from back to front.
Practice equal breathing, where you inhale and exhale at equal lengths. This style of breathing calms your nervous system, lowers blood pressure, and reduces stress. Many yogis also simply inhale and exhale through the nose, while maintaining the back of the throat slightly contracted. Remember to avoid holding your breath when doing yoga poses.
Click the video to find out an illustration about how to breathe with better practices:
If you are trying to figure out how to breathe better, lifestyle changes are essential for improving breathing process.
Many people who have asthma are also sensitive to a protein called gluten, which is found in rye, oats, wheat, barley, and other grains products. Find gluten-free options like quinoa, millet, coconut flour, buckwheat, brown rice, red rice, wild rice andblack rice.
Many asthma sufferers are sensitive to both natural and artificial sugars. If you are looking for something sweet, eat fruit and use natural stevia to sweeten your beverages.
Cheese, butter, milk, ice cream and cream increases mucus and inflammation, and aggravate respiratory conditions. Choose dairy-free beverages such as almond milk or coconut milk. Look for dairy-free cheese and avoid those that contain casein.
Try to breathe better? Supplements can help. Supplements like vitamin C, calcium, magnesium and vitamin D can help improve immune system function as well as respiratory function. Ask your doctor about taking supplements to help you breathe better.
Working out properly can help you breathe better because muscles use oxygen efficiently, which is also good for your lungs. Walk outside or pedal on a stationary bike. Work out using light hand weights and stretch regularly.
Be sure to get enough rest and sleep. Quit smoking! If you are not a smoker, avoid inhaling secondhand smoke. Healthy habits can help lot on the issue how to breathe better.