Breathe

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−	Breathing is a basic human function, and most of the time you don’t even realize you’re doing it. It is important to breathe well for good health. Some people have asthma and they don't know how to breathe well because of their illness. Luckily, we have this article to help you breathe your way to good health and fitness.	+	https://www.youtube.com/channel/UC6pGDc4bFGD1_36IKv3FnYg
−	[[Category:Breathing Health]]	+
−	== Steps ==	+
−	===Breathing Properly===	+
−	#[[Breathe Deeply|Take deep breaths]] and avoid shallow chest breathing. It’s easy to get in the habit of taking short, shallow breaths without even realizing it. However, it’s important to train yourself to breathe deeply since deep breaths are better at oxygenating your body and can actually help reduce stress. Take a moment to pay attention to your breathing. If only your chest is rising and falling when you breathe, you’re likely taking shallow breaths.<ref>https://www.health.harvard.edu/staying-healthy/take-a-deep-breath</ref>[[Image:Breathe Step 1 Version 5.jpg|center]]	+
−	#*You want to use your diaphragm when you breathe, which is a thin muscle underneath your lungs. When you take a deep breath, your diaphragm moves downward and gives your lungs more room to fill up and expand. You'll know you're breathing with your diaphragm if your belly expands when you inhale.	+
−	#Inhale through your nose instead of your mouth. Breathing through your nose helps purify the air so you’re not inhaling as many irritants. It also helps regulate the temperature of the air you’re breathing in. If you normally breathe through your mouth, practice closing your mouth and inhaling through your nose. Then, exhale through your nose or mouth, whichever is most comfortable.<ref>https://www.aarp.org/health/healthy-living/info-2017/breathe-exercise-workout.html</ref>[[Image:Breathe Step 2 Version 5.jpg|center]]	+
−	#*Inhaling through your nose might be difficult at first if you’re used to breathing with your mouth, but it will get easier over time with practice.	+
−	#[[Maintain-Good-Posture|Maintain good posture]] and keep your body relaxed. Slouching and tensing your muscles makes it harder to take full, deep breaths. Instead, you want to stand up straight, relax your shoulders, and loosen your joints so it’s easier to breathe.<ref>https://www.telegraph.co.uk/lifestyle/wellbeing/5901075/Why-do-so-few-of-us-know-how-to-breathe-properly.html</ref>[[Image:Breathe Step 3 Version 5.jpg|center]]	+
−	#*Try slouching forward, lifting your shoulders up toward your head so they’re tense, and taking a deep breath. Then, stand up straight, relax your shoulders, and take another deep breath. You should be able to feel how much easier it is to breathe when you have good posture and you're relaxed.	+
−	#*Whenever you catch yourself slouching or tensing up, adjust your posture and take a moment to relax your muscles.	+
−	#Check in on your breathing throughout the day to see if you’re improving. Since you don’t usually realize that you’re breathing, it can be tricky to notice whether or not you’re doing it properly. However, you can schedule regular check-ins throughout the day—like first thing in the morning and at lunchtime—to get a better idea of how you’re breathing. Try to check in at the same time every day so it becomes a routine.<ref>https://betterhumans.coach.me/this-is-how-to-breathe-properly-a-surprisingly-important-guide-e65935f21c30</ref>[[Image:Breathe Step 4 Version 5.jpg|center]]	+
−	#*Being more mindful of your breathing can help you make adjustments if necessary. For example, if you notice that you’re taking shallow breaths whenever you check on your breathing, you’ll know to work on taking deeper breaths from your diaphragm.	+
−	#Try calming breathing exercises whenever you're feeling anxious or stressed. Taking deep, purposeful breaths can actually help you calm down and think more clearly in stressful or scary situations. To make deep breathing easier, try practicing a couple breathing exercises so you can use them the next time you're feeling overwhelmed.<ref>https://www.panic-attacks.co.uk/course/4-panic-attack-symptoms-hyperventilation-over-breathing/</ref>[[Image:Breathe Step 5 Version 5.jpg|center]]	+
−	#*For example, you can quickly relax when you're feeling stressed by taking deep breaths through your nose and then sighing out loud on your exhales.	+
−	#*If you ever feel like you're on the verge of having [[Stop-Panic-Attacks|a panic attack]], take a deep breath in for 3 seconds, hold it for 3 seconds, and then slowly exhale through pursed lips. Repeat the exercise until you calm down.	+
−	#*To stop hyperventilating, try inhaling slowly through your nose for 7 seconds and then exhaling for a count of 11.	+
−	===Deep Breathing===	+
−	#Get into a comfortable position. You might find it easier to take deep, slow breaths if you are lying down or sitting in a comfortable chair. Try lying on your back on a blanket, sofa, or your bed. Let your arms lie loosely at your sides. You can keep your legs straight or bend your knees slightly.<ref>https://www.health.harvard.edu/staying-healthy/take-a-deep-breath</ref>[[Image:Breathe Step 6 Version 5.jpg|center]]	+
−	#*You can also use pillows to support your head and knees if it helps you feel more comfortable.	+
−	#Close your mouth and start inhaling through your nose. Breathing through your nose can regulate the temperature of the air you’re inhaling and help eliminate harmful irritants, making your breathing more efficient. Try to avoid inhaling through your mouth while you’re deep breathing or just breathing in general.<ref>http://www.selfication.com/how-to-breathe/</ref>[[Image:Breathe Step 7 Version 5.jpg|center]]	+
−	#*To breathe through your nose, try to keep your mouth closed. Your automatic nervous system will continue breathing, and the breath will come through your nostrils.	+
−	#[[Breathe Deeply|Breathe deeply]] from your diaphragm so your abdomen expands. Your diaphragm is a sheet of muscle underneath your lungs, and when you breathe deeply, it drops down and gives your lungs room to expand so you can breathe more effectively. To breathe from your diaphragm, inhale deeply through your nose like you’re breathing into your lower belly. You should feel your abdomen expand when you inhale.<ref>https://www.health.harvard.edu/staying-healthy/take-a-deep-breath</ref>[[Image:Breathe Step 8 Version 5.jpg|center]]	+
−	#*If your abdomen doesn't expand when you inhale, your breaths are too shallow.	+
−	#*If you’re not sure whether you’re breathing from your diaphragm, try placing your hand over your belly. Then, inhale deeply through your nose, and see if your hand is pushed up by your stomach. If it is, you’re breathing from your diaphragm.	+
−	#Exhale through your nose or mouth. You can exhale from either one, depending on what’s most comfortable for you. When you exhale, use your diaphragm to force the air up and out. You should feel your diaphragm fall as you do this. Pause for a moment after exhaling, and then take in another breath when you feel ready.<ref>https://www.health.harvard.edu/staying-healthy/take-a-deep-breath</ref>[[Image:Breathe Step 9 Version 5.jpg|center]]	+
−	#*Try practicing deep breathing for 10-20 minutes every day.	+
−	===Meditative Breathing===	+
−	#Find somewhere comfortable to sit with your back straight. You want to be comfortable when you meditate, but make sure you’re not slouched over. Sitting up straight will open up your lungs and make it easier to take deep, steady breaths.<ref>https://kidshealth.org/en/teens/meditation.html</ref>[[Image:Breathe Step 10 Version 5.jpg|center]]	+
−	#*Try sitting in a comfortable chair or on a blanket on the floor with your legs crossed.	+
−	#Take a few deep breaths. The goal of meditative breathing is to slow your breaths, help your body take in more oxygen, and be mindful of how you’re breathing. Once you’re comfortable, take deep breaths through your nose to steady your breathing and relax your body. As you’re inhaling, breathe from your diaphragm so your belly expands.<ref>https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858</ref>[[Image:Breathe Step 11 Version 4.jpg|center]]	+
−	#Shift your focus to your breathing. Once you’ve taken a few deep breaths and relaxed your body, try to let go of your thoughts and any distractions around you. Instead, focus on your breath as you inhale and exhale, paying attention to how it feels as the air passes through your nose and fills up your lungs. Also, notice the sensation of your lungs deflating and your breath leaving your nose or mouth when you exhale.<ref>https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858</ref>[[Image:Breathe Step 12 Version 4.jpg|center]]	+
−	#*Not only can meditative breathing help calm you down when you’re feeling stressed or anxious, it can also train you to be more mindful and present. When you learn to be mindful of your breathing, you can start to breathe more effectively even when you’re not meditating.	+
−	#Keep breathing at a steady pace and redirect your focus if your mind wanders. When you’re first getting started with meditative breathing, try short, 3-5 minute sessions. As it gets easier for you, you can start meditating for longer periods of time. Also, don’t worry if your mind starts to wander and your focus turns away from your breathing. That’s natural, and it will happen less over time.<ref>https://kidshealth.org/en/teens/meditation.html</ref>[[Image:Breathe Step 13 Version 2.jpg|center]]	+
−	#*If your mind wanders and you notice yourself thinking about something else, just return your focus to your breathing, and continue to slowly inhale and exhale.	+
−	===Breathing While Exercising===	+
−	#Take deep belly breaths when you’re running. Breathing deeply while you’re running is important because it fills your lungs with more oxygen, which then gives your body more energy to keep running. If you’re only taking shallow chest breaths when you run, try to practice breathing from your diaphragm so your belly expands when you inhale.<ref>https://www.aarp.org/health/healthy-living/info-2017/breathe-exercise-workout.html</ref>[[Image:Breathe Step 14 Version 2.jpg|center]]	+
−	#*If taking steady, deep breaths is hard for you to do while you're running, try experimenting with different breathing rhythms until you find one that's comfortable. For example, you could inhale deeply once and then exhale out of your mouth twice.	+
−	#Inhale and exhale on a 4 count during core and abdominal exercises. It’s easy to hold your breath when you’re doing core and abdominal exercises, but doing so can become a crutch, and it actually makes your workout harder on your muscles. Instead, as you do your exercises, try to maintain a steady 4 count as you inhale and then another 4 count as you exhale. That way, you’ll breathe consistently as you work out your core.<ref>https://www.aarp.org/health/healthy-living/info-2017/breathe-exercise-workout.html</ref>[[Image:Breathe Step 15 Version 2.jpg|center]]	+
−	#Breathe in through your nose, not your mouth, during high-intensity exercises. High-intensity exercises, like jumping jacks and burpees, require a lot of oxygen, but taking in a lot of air through your mouth can actually reduce your body’s ability to use the oxygen as energy. Instead, inhale through your nose during these exercises so you’re getting more oxygen into your body, which will help you work out for longer.<ref>https://www.aarp.org/health/healthy-living/info-2017/breathe-exercise-workout.html</ref>[[Image:Breathe Step 16 Version 2.jpg|center]]	+
−	#Breathe rhythmically when you’re doing strength-training exercises. Breathing properly during strength-training exercises can improve your form and help prevent complications, like hernias. Instead of breathing erratically when you lift weights or do other strength exercises, try to exhale when you’re lifting and inhale when you’re lowering.<ref>https://ift.tt/2JpxXa2</ref>[[Image:Breathe Step 17 Version 2.jpg|center]]	+
−	#*For example, when you’re doing bicep curls, you would exhale as you lift the weight up, and then inhale as you lower it back down.	+
−	#*If you’re having trouble breathing like this, you might be lifting too much or overexerting yourself. If you do have difficulty breathing then contact your nearest doctor, or if worse an emergency ambulance.	+
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−	== Related wikiHows ==	+
−	*[[Do Abdominal Breathing]]	+
−	*[[Breathe Correctly to Protect Your Singing Voice]]	+
−	*[[Hold Your Breath for Long Periods of Time]]	+
−	*[[Breathe Deeply]]	+
−	*[[Breathe Correctly During Exercising]]	+
−	*[[Breathe Properly for Singing]]	+
−	*[[Exercise Yoga Breathing]]	+
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−	== References ==	+
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−	__METHODS__	+
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