A Step-by-Step Guide to Breathing Techniques Safely
Here are three fundamental breathing exercises that are gentle, effective, and can be done from the comfort of a chair. Remember to start slowly, perhaps with just a few repetitions, and gradually increase as you feel more comfortable. The goal is calm, controlled breathing, not strain.
1. Pursed-Lip Breathing
This is one of the most effective techniques for slowing your breathing rate and making each breath more efficient. It helps keep your airways open longer, allowing you to release more trapped air from your lungs. It is particularly helpful for people who experience shortness of breath.
Step 1: Find a Comfortable Position. Sit upright in a supportive chair with your feet flat on the floor. Relax your shoulders and neck muscles. You can rest your hands comfortably in your lap.
Step 2: Breathe In Through Your Nose. Close your mouth and take a slow, gentle breath in through your nose. Count silently to yourself: “one, two.” Try to feel the air filling your chest and belly.
Step 3: Purse Your Lips. Purse your lips as if you were about to gently blow out a candle or whistle. Your lips should be relaxed, not tight.
Step 4: Breathe Out Through Your Pursed Lips. Exhale slowly and steadily through your pursed lips. Make this exhale last at least twice as long as your inhale. A good goal is to count to four: “one, two, three, four.” You should feel a gentle, steady stream of air leaving your mouth. Try not to force the air out; let it flow out naturally.
Step 5: Repeat. Continue this cycle of inhaling for two counts and exhaling for four counts. Practice for one to two minutes to start. As you get more comfortable, you can extend the duration. This is an excellent technique to use whenever you feel winded or anxious.
2. Diaphragmatic Breathing (Belly Breathing)
This exercise focuses on retraining and strengthening your diaphragm, the primary muscle of respiration. It helps you take deeper, more restorative breaths that use your full lung capacity.
Step 1: Get Comfortable. You can do this exercise sitting in a chair or lying down on your back with a pillow under your knees for support. Choose whichever position feels most relaxing for you.
Step 2: Place Your Hands. Place one hand on your upper chest and the other hand on your belly, just below your rib cage. This will help you feel the movement of your breath.
Step 3: Inhale Slowly Through Your Nose. Breathe in slowly through your nose. As you inhale, focus on allowing your belly to expand and rise. The hand on your belly should move up, while the hand on your chest should remain as still as possible. This ensures you are using your diaphragm and not your chest muscles.
Step 4: Exhale Slowly Through Your Mouth. Gently tighten your stomach muscles and let them fall inward as you exhale through your mouth (you can use pursed lips if that helps). The hand on your belly should lower back to its starting position. Again, the hand on your chest should stay relatively still.
Step 5: Practice. Aim to practice this technique for 5 to 10 minutes, two or three times a day. It may feel unnatural at first, as many of us are chronic chest-breathers. Be patient with yourself. With practice, diaphragmatic breathing will become easier and more automatic.
3. Box Breathing (Four-Square Breathing)
This is a very simple and powerful technique used to calm the nervous system and improve focus. It’s easy to remember because it involves four equal parts, like the four sides of a box.
Step 1: Sit Comfortably. Sit in a chair with your back straight and your feet on the floor. Let your hands rest in your lap and gently close your eyes if you feel comfortable doing so.
Step 2: Inhale for Four. Slowly and gently inhale through your nose for a count of four. Feel the air fill your lungs.
Step 3: Hold for Four. Gently hold your breath for a count of four. Try not to clench your muscles; remain relaxed.
Step 4: Exhale for Four. Slowly and gently exhale through your mouth for a count of four, releasing all the air from your lungs.
Step 5: Hold for Four. Hold your breath again, with your lungs empty, for a count of four.
Step 6: Repeat the Cycle. This completes one “box.” Continue the cycle—inhale, hold, exhale, hold—for a few minutes. If a count of four feels too long, start with a count of two or three and work your way up. The key is that all four parts of the cycle are equal in length.
