How to breathe well

How to breathe well

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How to breathe well: tips for learning to breathe well without holding your breath. Breathing exercises and factors to check.

Therebreathingit's avital function involving different organs of the body. From childhood we should learnhow to breathe well, however, for many of us,to breathecorrectly it does not become an automatic process. Incorrect posture, anxiety, nasal congestion, allergies, aerophagia, asthma and many other factors can negatively affect the way we breathe.

Yet thebreathingthat's all: thanks to being we introduce oxygen into our body and expel carbon dioxide as a waste product of our metabolism.

Breath anatomy

There are many organs and muscles that needcoordinateto allow you toto breathe. If for manybreathe wellit is natural, for some it is not. Factors that can affect wheezing or holding on are:

  • Incorrect posture
  • Overweight and obesity
  • Anxiety
  • Stress
  • Muscle tensions
  • Nasal congestion
  • Sleep apnea
  • Bad air quality
  • Inappropriate rates of humidity in the air (air that is too dry or too humid)
  • Asthma
  • Sedentary lifestyle
  • Cigarette smoke
  • Cough and cold
  • Bad sleep quality
  • Allergies
  • Other diseases related to the respiratory system
  • Heart failure

Breathing is really complex because it involves:

  • Intercostal muscles
  • Abdominal muscles
  • Diaphragm
  • Muscles of the thoracic area
  • Lungs
  • Blood vessels
  • Bronchial tubes (bronchi and branches)
  • Larynx
  • Mouth
  • Nose and nasal cavity
  • Trachea

How clear, thoughbreathe well it seems easy, at the base there is a very complex mechanism that involves many factors. Practicing physical activity, especially if aerobic, lays the foundation for good breathing even when you are at rest.

How to breathe well?
Inhale through your nose and out through your mouth… two simple “actions” that conceal a very complex process, that of breathing.

Breathe in and out

On TV programs or direct experiences, how many times have you heard "Inhale and exhale slowly ..."?L'inspiration, in optimal conditions, it should take place from the nose. The incoming air, after a long journey, will eventually fill the upper part of the lungs (which is why you will see a lifting of the shoulders and collarbones). At the end of the inhalation there will be exhalation. The exhalation starts from the pulmonary blood vessels, we see some effects when the ribs contract and the rib cage shrinks and, finally, the upper part of the lungs by lowering the shoulders and collarbones.

Under normal conditions, the respiratory rate is assumed to be 12 to 18 cycles per minute. Under stressful conditions, breathing cycles increase, while in conditions of relaxation they decrease. This is what should happen instandard conditions. Unfortunately, psychological factors can lead to adetentioninvoluntary breathing even in optimal physiological conditions.

How to breathe well

First, get a medical examination - make sure your heart is pumping properly. Also make sure that your lungs and the entire respiratory system are free from problems. Try to identify the presence of any allergies: if you only breathe through your mouth and cannot breathe through your nose, you probably have nasal congestion problems.

Once this is done, pay a visit to the posturologist: if you tend to close your shoulders and your chin points forward with your head almost crushed between your collarbones, you should start with this. Broad shoulders, wide open and an upright position of the head help a lot ... on the contrary, a closed posture can act as an impediment to aoptimal breathing.

How to learn to breathe well?

  • Relax your neck and shoulder muscles
  • Get into a comfortable position
  • Inhale slowly through the nose, feel the chest swelling (or the abdomen, in case of diaphragmatic breathing)
  • Discharge, exhaling from the mouth but do not force the air out.

To the question "how to breathe well? "I could answer you with a dry sentence: to breathe well you don't have to hold your breath!If breathing "doesn't come naturally" or you have difficulty breathing in through your nose (and so you find yourself abreathe only through the mouth) try using a nasal decongestant.

Breathing is "also a matter of mind ", excluding any pathology affecting the respiratory system, consider consulting a psychologist. The reason? Holding one's breath, in psychosomatic terms, can have a psychic value. You can also try a holistic approach to learn how to breathe well.

Breathing exercises.
Practicing meditation or yoga breathing can help you.

Diaphragmatic breathing

We all know that there are two types of breathing. A "high breathing" (called thoracic breathing) and a "low breathing" (called diaphragmatic breathing). Practicing diaphragmatic breathing can be a great way to learn to breathe well, especially when you want to relax and indulge in deep breathing. Exercises of diaphragmatic breathing.

If you liked this article abouthow to breathe well, you can follow me on Twitter or Facebook.

Video: Change Your Breath, Change Your Life. Lucas Rockwood. TEDxBarcelona (July 2022).


  1. Azarious

    Correct answer

  2. Gorboduc

    This theme is simply matchless :), it is pleasant to me)))

  3. Adofo

    I think this is a great phrase.

  4. Mauzilkree

    I have a similar situation. You can discuss.

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