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How to breathe better

Feeling that you can't breathe well can be scary and stressful. To help you breathe better, do breathing exercises to help you breathe deeply, calm down and restore your natural breathing. In addition, make lifestyle changes to improve your breathing. If you are experiencing shortness of breath, you can try positioning your body again so you can breathe easily. However, see your doctor if you are struggling to breathe, you have breathing problems frequently or if you are dealing with anxiety or panic attacks.

[ Edit ] Step

[ Edit ] Do breathing exercises

  1. Perform abdominal breathing to take a deep breath. Lie down in a comfortable position, then place one hand on the chest and the other on the abdomen. Breathe in slowly through the nose to draw air into the abdomen. Feel your stomach rise under your hand. Then, slowly exhale through puckered lips. Repeat for 5-1
    0 minutes. [1]
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    • The chest should not rise during this exercise. Only the abdomen should rise.
    • Repeat this exercise 2-3 times a day to improve your breathing.
    • When you get used to the exercise, you can do it by sitting up. Eventually you will be able to do it when you stand.
  2. Do rhythmic breathing to calm yourself. Focus on slowing down your breathing by counting as you breathe in, hold your breath and exhale. Inhale as you slowly count to 5, then hold your breath for five. Then, exhale as you slowly count to 5. Repeat five times to help you return to your natural rhythm. [2]
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    • It's okay to vary your number. For example, you may prefer to use a 3-count instead of a 5-count. Do what feels right to you.
  3. Use alternating nose drill to manage stress. Place your finger over a nostril to turn it off. Then inhale slowly through your open nostril until your lungs are full. Hold your breath for 1 second, then close your nostril and exhale slowly through your other nostril. Inhale through the nostril, then turn it off and exhale through the first nostril. [3]
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    • Continue to alternate the nostrils for 3-5 minutes to help restore natural breathing.

    [19659009] Perform the breathing technique 4-7-8 to help you relax. Sit with your back straight and then place your tongue behind your teeth. Exhale through the mouth without moving the tongue to empty the lungs. Close your mouth and then breathe in through your nose for four counts. Then hold your breath for a seven count. Exhale with a whoosh when you count to 8. [4]

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    • Take a total of 4 of 4-7-8 breaths to help you feel calm and relaxed.
  4. Breathe in slowly and then hum your breath to slow down your breathing. Breathe in slowly through your nose until your lungs feel full. Then make a low humming noise as you exhale through your mouth. Continue to hum until the lungs are empty. This can help you slow down your breath, which calms you down. [5]
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    • Repeat this for several breaths that will help you slow down your breathing.
    • If you like, say a mantra like "If you exhale.

[ Edit ] Make lifestyle changes

  1. Use good posture to make it easier to breathe. Bad posture Compresses your lungs and airways, making it harder for you to breathe. Improve your posture by straightening your spine while sitting or standing. In addition, roll your shoulders back and tilt your chin up. This can help you breathe better. [6]
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    • Look in the mirror to check your posture. Practice standing or sitting straight until it feels natural to you.
  2. Stand up if you have difficulty breathing You may struggle to breathe while you sleep, especially at night. If this happens, use pillows or a wedge to support your upper body. This will remove the pressure from your lungs so you can breathe better while you asleep. [7]
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    • You may also try to put a weight blanket under the pillow.

    [19659009] Limit your exposure to air pollutants and irritants. Air pollution can affect your lungs and airways, making it harder for you to breathe. Although you may not be able to avoid all air pollution, you can reduce your exposure to it. Here are some ways to avoid exposure to common air pollution: [8]

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    • Avoid spending time outdoors around pollution.
    • Stay away from allergens.
    • Do not use perfumes and colognes.
    • Stop using air purifiers.
    • Choose fragrance-free personal care products and detergents.
    • Avoid burning candles or incense.
    • Clean your home frequently to prevent dust and mold.
    • Get away when someone smokes to avoid used smoke.
  3. Make an elimination diet to help heal a leaky gut. If you are sensitive to a food you eat, it can cause holes in the intestine that allow bacteria and food particles to escape into the body. This triggers inflammation and disease in the body as it tries to fight the invaders. Inflammation can cause breathing problems and allergies. To help you heal, do an elimination diet to improve your gut health. [9]
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    • Eliminate common food allergies like milk, gluten, eggs, soy, sugar, nuts and caffeine for 3-4 Weeks. As you start to feel better, add the feeders 1 at a time to see if they affect you. Stop eating any foods that cause your symptoms to return.
  4. Use an air filter to improve your indoor air quality. Unfortunately, the air in your home can be full of indoor air pollution. This can irritate your lungs and make it harder for you to breathe well. Fortunately, indoor air filters can help filter out these pollutants for easier breathing. Use HEPA filters to improve the air quality of your home. [10]
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    • Install HEPA filters in your air conditioning system. In addition, you can get an air filter fan to improve air quality.
  5. Exercise for 30 minutes daily to improve your breathing health. You may be struggling to breathe after being active. Regular exercise can help you improve your physical fitness so you can breathe easier. Do 30 minutes of moderate fitness training at least 5-6 days a week to help you get fit. Here are some exercises you can try: [11]
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    • Take a quick walk.
    • Run.
    • Use an elliptical.
    • Ride your bike.
    • Swim.
    • Take a dance class.
    • Join a recreational sports team.
  6. Stop smoking if you do. You probably know that smoking affects your breathing, but quitting is extremely difficult. Talk to your doctor about using quit aids to help you quit smoking. This can help you take care of your respiratory health. [12]
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    • For example, your doctor may give you patches, gums or prescription medications to help you manage cravings. In addition, they can help you find a support group that can help you stay strong.

[ Edit ] Managing breathlessness

  1. Sit down and lean forward and rest your elbows on your knees. Get comfortable in a chair with your feet flat on the floor and then lean your chest slightly forward. Bend your arms and place your elbows on your knees. Then release any tension that you hold in your neck or shoulders. Stay in this position until your breathing returns to normal. [13]
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    • You should start feeling better in 2-3 minutes.
  2. Drink warm fluids to relax the airways. Hot fluids naturally relax the airways and thin out any mucus you may have. Sip on hot liquids when you feel it is difficult to breathe. This can help you breathe better. [14]
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    • For example, you can drink hot tea or sip on hot water.
  3. Lean your hips against the wall, lean slightly forward and relax. Stand with your back against the wall and your feet about hip width. Lean slightly forward and place your hands on your thighs. Relax your shoulders and arms and then focus on breathing. Stay in this position until your breathing returns to normal. [15]
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    • You should breathe easier in 2-3 minutes.
  4. Make lipstick if you have been active or worried. Pursed lip breathing can help ease the shortness of breath caused by strenuous activity or anxiety. [16] Begin by slowly closing your mouth and inhalation through the nose for a count of twice. Puck your lips as if you were whistling, then slowly exhale to a number of 4. Repeat until your breathing returns to normal. [17]
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    • You should feel better after 2- 3 minutes of infused lip breathing. If you do not, you may need to try another breathing exercise or you may need medical attention.
    • Incorporate persecuted lip breathing into your daily routine to help control chronic breathing problems. Do it 4-5 times a day for 1-2 minutes to help you breathe better.
  5. Sleep on your side with a pillow between your knees. You may experience shortness of breath when you sleep, especially if you are sick or snoring. To help you breathe better, turn to your side to sleep. Place pillows under your head to support your upper body and place a pillow between your legs to adjust your spine. [18]
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    • If you have a tendency to roll to another position, use blankets or pillows to prevent you from rolling over.

[ Edit ] Seeking medical care

  1. Get immediate medical care if you are struggling to breathe. Try not to worry, but shortness of breath can be a life-threatening symptom. If you can't breathe, call for help or have someone drive you to an emergency room. This will help you get the treatment you need to help you breathe easier. [19]
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    • Do not try to drive yourself to the doctor if you have difficulty breathing. Always get someone else to drive you so that you get to a doctor safely.
  2. See your doctor if you have trouble breathing regularly. Although you probably don't need to worry, breathing problems can be serious. You may have a medical condition that is causing your breathing problems. Your doctor can give you a correct diagnosis so you can start treatment. [20]
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    • For example, you may have asthma that requires treatment with inhaled steroids. You may also have a condition such as chronic obstructive pulmonary disease (COPD).
    • Tell your doctor about other symptoms you have and how long you have had symptoms.
  3. See a therapist to help you with anxiety or panic attacks. Chronic anxiety and panic problems can make it difficult for you to breathe. If this is the case for you, work with a therapist who can help you manage your condition. They help you change your thoughts and behaviors so you can improve your breathing. [21]
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    • Ask your doctor for a referral to a therapist or look for an online one.
    • Your therapy sessions can be covered by insurance, so check your benefits.
    • If you have anxiety or panic attacks daily, your doctor or therapist may prescribe medication to help you manage your condition. This can help you get relief.
  4. Talk to your doctor if you have symptoms of sleep apnea. You may have trouble breathing in your sleep, called sleep apnea. This condition can be life-threatening if you do not receive treatment. Fortunately, your doctor may prescribe a continuous positive airway pressure (CPAP) to help you breathe at night. Contact your doctor if you have the following symptoms of sleep apnea: [22]
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    • Wake up with a dry mouth
    • High snoring
    • Gases after air while sleeping
    • Morning headache
    • Sleep problems
    • Extreme fatigue
    • Concentration problems
    • Being irritable

[ Edit ] Tips

  • If you do not have breathing because of physical activity, slow down until you can breathe easier.
  • If the nose is stuffed, try spraying 1-2 drops of nasal saline drops in each nostril every 2-4 hours. If this does not help, use a nasal decongestant to relieve your ease if it is safe for you to take it.

[ Edit ] Warnings

  • If you have trouble breathing, contact your doctor immediately.

[ Edit ] References

  1. [1945 https://www.copdfoundation.org/Learn-More/I-am-a-Person-med-COL/Breathing -Techniques.aspx
  2. https://www.scientificamerican.com/article/proper-breathing-brings-better-health/
  3. https://www.scientificamerican.com/ article / proper-breathing-brings-better-health / strong19659115vard ↑ https://www.cordem.org/globalassets/files/academic-ass Assembly / 2017-aa / handouts / day-three / biofeedback-exercises- for-stress-2 — fernances-j.pdf
  4. https://www.psychologytoday.com/us/blog/memory-medic/201908/learn-breathe -better-health
  5. [1945 https://medlineplus.gov/guidetogoodposture.html
  6. https://www.sl eep.org/articles/prevent-snoring/vud19659119achte↑ https: // www. mayoclinic.org/symptoms/shortness-of-breath/basics/when-to-see-doctor/sym-20050890 [19659120] ↑ https://www.nc bi.nlm.nih.gov/pmc/articles/PMC5871166/
  7. https://intermountainhealthcare.org/blogs/topics/live-well/2017/ 12 / do-in-air-filter-really -help-you-breathe-easier /
  8. https://www.mayoclinic.org/symptoms/shortness-of-breath/basics/when-to -se doctor / sym-20050890
  9. https://www.nhs.uk/live-well/quit-smoking/
  10. https://my.clevelandclinic.org/ health / articles / 9446 positions to reduce breathlessness [19659122] ↑ https://www.mayoclinic.org/symptoms/wheezing/basics/when-to-see-doctor/sym- 20050764? P = 1
  11. https://my.clevelandclinic.org/health/articles/9446-positions-to-reduce-shortness-of-breath
  12. https: // medlineplus. gov / ency / patientinstructions / 000053.htmstrong19659128vard ↑ https://my.clevelandclinic.org/health/articles/9443-pursed-lip-breathing
  13. [1945 https://my.clevelandclinic.org / health / articles / 9446-positions-to-reduce-breath
  14. https://www.mayoclinic.org/symptoms/shortness-of-breath/basics/when-to-see-doctor/sym -20050890
  15. https://www.mayoclinic.org/symptoms/shortness-of-breath/basics/when-to-see-doctor/sym-20050890
  16. https: / /www.psychologytoday.com/ oss / blog / body-sense / 201009 / wait-exhale
  17. [1945 https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc -20377631

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