Breathing is a very important process for the body, after all, it is through it that we are able to capture oxygen and take it into our bloodstream, at the same time that we expel carbon dioxide.

In this text, you will know some exercises to improve breathing and that will also promote moments of relaxation, capable of providing mental and physical well-being, and you can do the exercises at home. For this, check out the content and learn how to perform such practices!

Discover 6 exercises that help improve breathing

Now, see some exercises to improve breathing and strengthen your lungs. In addition, they have a relaxing action, which is great for reducing symptoms of anxiety and stress, among other benefits.

1. Feel the breath

The first exercise is to begin to feel your breathing process. Initially, do this unconsciously, then count your breath and do it manually and slowly.

First step: close your eyes and let your breath flow naturally, avoiding turning off “automatic breathing”.

Second step: count how many unconscious breaths you took in 10 seconds.

Third step: breathe again, however, manually and slowly. Inhale deeply for 2 or 3 seconds, then exhale for 5 or 6 seconds, feeling the movements of the belly and rib cage.

2. Know the breath

The second item on our list of exercises to improve breathing is to know your breathing. At first, we can think that only the lung does all the work, but not quite.

Several other parts participate in this activity, including the belly: it is the one that increases during inspiration, since the lungs are stretched downwards. However, there are situations in which the lungs become tetanized, which prevents the lungs from acting, leaving breathing incomplete. Here’s how to get to know your breath.

  • First step: lie down on the floor.
  • Second step: place one hand on your belly and the other on your chest.
  • Third step: observe, while breathing, which of your hands is raised first.

Understanding the importance of breathing using belly support is important, especially for athletes. Breathing only with the use of the lungs makes him tired faster.

3. Adopt conscious and ventral breathing

Therefore, it is important to adopt correct breathing so that you can absorb the maximum amount of oxygen, in addition to having more resistance during your exercises.

Thus, one of the ways to do this is through ventral or visceral breathing, which precisely uses the belly / abdomen to effect a complete inspiration. See below how to do it.

  • First step: sit on the floor, leaning against the wall. It is also possible to perform this exercise lying on your back.
  • Second step: inhale slowly and deeply through your nose.
  • Third step: place a hand on the belly and exhale through the mouth, causing the belly to enter the body a little. You can use your hands to push it a little.
  • Fourth step: inhale through the nose, filling only the abdomen with air.
  • Fifth step: exhale slowly through your mouth. It is essential that exhalation be slower than inhalation.
  • Sixth step: repeat the procedure three times.

4. Increase breathing capacity

It is very important to practice such exercises frequently. With them, you will be able to increase your breathing capacity, being able to perform this activity in a much better way, which will bring benefits to your life.

In addition to optimizing your performance during training, breathing is very relaxing and can help reduce stress or ease anxiety attacks and panic attacks.

In addition to practicing such breathing exercises, it is also possible to use some activities that require good breathing, such as yoga, Tai chi chuan, Qigong, relaxation and even more traditional physical activities, such as walking.

Thus, you can stay healthy physically and mentally, have a better lifestyle and decrease low back pain and the chances of cardiovascular problems, as hypertension and physical activity, for example, are directly related.

5. Do fractional breathing

This type of breathing exercise is indicated for people over 70 years of age, with a short, smooth and paused nasal breath. To accomplish it, it is very simple:

  • First step: with a stick, the movement starts at chest level.
  • Second step: leave it at 45ºc.
  • Third step: keep your arms high.

It is important to always inspire in each movement and in each stage. In addition, when the movement is complete, the exhalation must be released through the mouth, until you feel that your lungs are empty.

6. Perform shortened breathing

To perform shortened breathing, inhale slowly, filling your lungs with air and releasing just a little bit of it. Inhalation must be longer than exhalation.

Do this until you feel your lungs completely full, then you can release all the air. Repeat the procedure at least 8 times to receive all the advantages of this technique.

Bonus: breathe outdoors

Nature offers several benefits for our body. For this reason, set aside a period to breathe outdoors, either in a park or even in your backyard. In this way, you reconnect with the environment and enjoy a relaxing moment.

To complement this, between the months of May and September, the air goes through a period in which its humidity drops considerably, which can cause negative consequences for our body, such as the difficulty in breathing.

For this reason, it is necessary to pay attention to the importance of physical exercise, leaving the house and hydration, in addition to using an air humidifier when sleeping or staying in the residence so as not to feel the consequences of low humidity.

Have you seen how exercises to improve breathing contribute to your health in different ways? Put them into practice on a regular basis and you will certainly see very positive results.

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