How To Breathe Better

Breathing is the most important function our body performs. It is so ingrained in our lives that we often remain on autopilot and don’t notice that we’re doing it. When we do become aware of our breath, it’s usually in a situation where it’s hindered in some way, either by congestion, poor air, or when we exert ourselves to the point of needing a lot of oxygen. However, taking the time to be mindful and controlling our breathing can actually be beneficial to us health-wise and fitness-wise.

Learning to harness the power of your breath can result in more energy, less stress, and better health overall. Breathing properly can also improve your mental health and enhance your fitness performance, allowing you to unlock greater endurance and strength. Read on to learn about some ways you can breathe better.

Breathe Through Your Nose, Not Your Mouth

Mouth breathing is probably one of the most unhealthy things you can do to yourself. First of all, it reduces your oxygen intake since the breaths you take from your mouth tend to be more shallow. Secondly, it can cause problems with your oral health. Mouth breathing causes dryness in your mouth, which in turn causes issues such as cavities, gum disease, and bad breath. Finally, and most importantly, breathing through your mouth bypasses your built-in filtration system, making bad reactions to harmful substances and respiratory infections more likely. The nasal hairs and mucus membranes inside your nose help to filter out allergens, particles, bacteria, and viruses, so it’s best to try and avoid breathing through your mouth as much as possible for the sake of your health.

That doesn’t mean you should never ever breathe through your mouth. Sometimes it’s more important to get as much oxygen into your system as possible, and in that case, breathing through both your nose and your mouth is acceptable. For more information on the harm mouth breathing can cause and the potential benefits of nose breathing, check out the book Breath: The New Science of a Lost Art by James Nestor.

If you have any issues that make it difficult to breathe solely through your nose, such as a deviated septum, you can try out a nose dilator while exercising or sleeping. I personally like these Breathe Right nose strips, and have worn them to bed for the last couple years. However, if you have sensitive skin, the adhesive from these can cause irritation. You might want to try these silicone dilators instead. Although they aren’t quite as effective as the strips, they still open up your airways sufficiently.

Learn To Breathe Properly When Exercising

Knowing how and when to breathe during exercise can help you optimize your endurance, mental focus, and overall performance. Paying attention to your breathing can also help you gauge where you are energy-wise during a workout, or whether an exercise is too easy or too hard. Here’s a breakdown of proper breathing techniques for a few different types of exercises.

Weight Lifting/Resistance Training
The general rule of breathing when lifting weights is to inhale before you lift and exhale as you lift. For example, you would breathe in right before you deadlift, then breathe out as you lift the bar, then breathe in again as you lower the bar, and repeat. Breathing this way ensures that oxygen is delivered to your muscles at the right time. Make sure your breathing is controlled and steady, and avoid holding your breath as that can increase your blood pressure and reduce the oxygen going to your muscles.

Running, Cycling, Or Other Cardio
As for exercises that involve cardio, you want to make sure to get as much oxygen in your system as possible. That means breathing through both your nose and your mouth whenever the intensity of the exercise increases. In addition, deep inhales that expand your belly will maximize the amount of air you take in, and exhaling fully will get rid of more carbon dioxide. You also want to establish a pattern in your breathing by syncing it with your movements. Many runners find inhaling and exhaling every 2-3 steps to be the most effective, but it’s a good idea to experiment to find the pattern that works best for you.

High-Intensity Interval Training (HIIT)
It’s particularly important to control your breathing when you’re doing High Intensity Interval Training (HIIT). You don’t want to get to the point where you’re taking rapid, shallow breaths or hyperventilating. Make sure the rhythm of your breathing matches the intensity of the exercise you’re doing, and focus on your exhales to get rid of carbon dioxide.

Yoga/Pilates
Yoga, Pilates, or other stretching involves the simple rule of coordinating your movement to your breathing in order to go deeper in poses and release tension. You generally want to inhale during expansive movements and exhale during contracting movements. You also want to make sure you’re breathing laterally into the sides and back of your ribcage. This type of breathing engages your diaphragm, and helps stabilize your core. Yoga in particular promotes the use of “Ujjayi breath,” or “ocean breath,” where you inhale and exhale deeply through your nose as you constrict the back of your throat. This creates a sound similar to ocean waves, and can help you focus during poses or meditation.

Use Breathing to Energize or Calm Yourself

Practicing different kinds of breathwork can change or enhance the state you’re in. If you’re feeling a bit sluggish in the morning or before a workout, there are a couple of breathing techniques you can use to shake off the cobwebs:

Three-Part Breath

Sit or lie down comfortably.
Inhale deeply through your nose, and focus on filling your lower lungs.
Continue inhaling as you fill the middle of your lungs.
End the inhale by filling your upper lungs and chest.
Exhale slowly and completely through your nose as you reverse the exercise by emptying all three parts, starting from your upper lungs and chest and ending on your lower lungs.
Repeat as many times as needed.

Breath of Fire

Sit comfortably with your legs crossed and spine straight.
Take a deep inhale, filling your lungs about halfway.
Exhale rapidly and forcefully over and over through your nose by contracting your abdominal muscles and drawing your navel in towards your spine.
Allow yourself to inhale naturally and quickly in between your exhales.
Start with a slower pace and gradually increase the speed as you become more comfortable. You can start by performing this exercise for 20-30 seconds and gradually increase the amount of time for an added challenge.

On the other hand, if you’d like to eliminate stress, calm yourself after finishing an intense workout, or unwind before bed, you can try these breathing exercises:

Belly Breathing

Sit in a comfortable position or lie down on your back.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, allowing your abdomen to expand.
Exhale slowly through your mouth, focusing on the way your belly deflates as air is pushed out of it.
Repeat for as long as you need to feel calm.

Alternate Nostril Breath

Sit comfortably with your legs crossed and exhale all the air out of your lungs.
Bring your right hand up to your face and use your right thumb to close your right nostril.
Inhale through your left nostril and then close it with your right fingers as you hold your breath.
Remove your right thumb from your right nostril and exhale through it.
Inhale through your right nostril and then close this nostril with your right thumb again as you hold your breath.
Remove your fingers from your left nostril and exhale through it.
Repeat this cycle for up to 5 minutes.

Strengthen Your Lungs With Breathing Exercises

Improving your lung capacity is not only a good idea for increasing your fitness capabilities, but also for your health in general. Strong lungs mean more physical stamina, resilience against respiratory infections, and better respiratory health as you age.

You can use most of the exercises I mentioned above to strengthen your lungs, especially breath of fire, where you can increase the duration of the exercise and add a breath hold at the end. Here are a couple more breathing exercises that can expand your lung capacity as well:

Box Breathing

Inhale slowly through your nose for a count of four
Hold your breath at the top of the exhale for a count of four.
Exhale slowly through your mouth for a count of four.
Pause and hold your breath for another count of four.
Repeat the cycle for several rounds

Pursed-Lip Breathing

Inhale slowly through your nose for a count of four.
Purse your lips as if you were going to whistle and exhale slowly for a count of eight.
You can play around with the time you inhale and exhale, but make sure your exhale is always twice as long as your inhale.

Focusing on your breath can be a game-changer when it comes to fitness and overall health. I encourage you to try focusing on your breathing the next time you exercise and see if you notice a difference.