4 Exercises That Will Help You Learn To Breathe Better

Last updated by Katie M.

Breathing is something we do so naturally, so much so, that we sometimes forget to do it properly. That's often how I find myself hyperventilating, because stress has, for a while, succeeded in cutting off my breathing. Breathing is living, but it's also living better! How can we chase stress away all together with a few simple exercises?

4 Exercises That Will Help You Learn To Breathe Better
Contents: 

How can I learn to breathe better?

Breathing is a well-being ally that is too often neglected. It is especially in case of stress, or when we feel strong emotions that our respiration becomes irregular. When something makes you anxious or irritated, you will find that your breathing becomes faster and jerkier. It's hard to concentrate on your respiration at such a time, you might say! And yet, that's where it all starts. Become aware of your it, so that you can act bring back inner calm.

>>> Discover the effects stress has on our skin.

4 Exercises to improve your respiration

1. Abdominal breathing: Ideal to chase away anxiety.

Put your hands on your stomach to feel the comings and goings of your breath. First, breathe in through your nose, inflating your stomach, then slowly exhale through your mouth, tucking your stomach in. Completely empty the air from your lungs. Repeat this exercise until you feel better.

Results: Less stress, negative thoughts and fatigue. This type of breathing also oxygenates the brain and eliminates toxic waste accumulated in the body.

2. Chest breathing: Perfect for feeling liberated

This time around, we need to get up. Feet well anchored in the ground, you hold your back straight and pull your shoulders backwards. Raise your arms at chest level, towards the front. Breathe in slowly through your nose while spreading your arms apart as if you were opening a window. Keep the air in your lungs, then while bringing your arms back, as if you were closing the window, exhale through your mouth. Do this exercise at least 3 times.

Results: Less tension and feeling of oppression. This exercise allows you to free yourself and to better manage your emotions.

3. Cardiac coherence: Better emotion management

Cardiac coherence is very effective. It is an exercise that allows you to control your breathing and the frequence of your heartbeat.

First breathe in deeply through your stomach for 3 seconds, hold the air in your lungs for 12 seconds and then exhale as deeply as possible (until you are out of breath) through your mouth for 6 seconds. During this exercise try to focus on your heart by imagining that your breath is passing through it.

Results: Cardiac coherence is ideal for regulating stress and balancing emotions.

4. Express relaxation: Because sometimes you have to be quick!

What about when a stress blow occurs without warning? It is necessary to lower the pressure quickly? Then start by breathing in by inflating the stomach. Then exhale slowly through your mouth, as if through a straw. The relaxation will be faster there if the exhalation is long. During this time, concentrate on your chin to relax your face, your shoulders to relax your neck and back, and your abdomen to relax your stomach. Try to become aware of the relaxation that is happening in these areas.

Results: Decrease in tension, regulation of the emotion and the stress.

Editor's note - Breathing through the stomach will improve everything

Breathing through the thorax does not allow us to use all of our breathing capacity. The result is more fatigue and we lose all the benefits of breathing. To make breathing its ally, it must pass through the stomach. Lie down, put one hand on your stomach and another on your chest. Take a breath, if your chest rises first, you are breathing through your chest. To learn to breathe through your stomach, lie down and take a small breath (1 second) then exhale (3 seconds) while pushing on your stomach. Help yourself by placing your hand on your belly and repeat the operation about ten times.


Check out these articles:

Article presented by Katie M.

Discover the world through my eyes.

Read our latest articles here:

How To Make A Narcissist Fear You?

Now, I know what you’re thinking, scaring a narcissist is impossible, so, let me stop you right there because it’s totally false! Getting these awful manipulators to fear you is no easy challenge, however, there are certain things you can do that will help you turn the tables on them in no time. Letting these abusers know that they’ve met their match is the first important step toward the road to recovery, so I hope you’re ready for the journey. Here are 10 ways to scare a narcissist

What Exactly Does It Mean To Be An Extrovert?

I wish I could say loud and clear that I’m an extrovert, but not at all. I belong to the opposite team, the team of introverts. However, even though we don’t operate in the same way, that doesn’t prevent me from being surrounded by extroverts. I myself have a few moments when my introversion gives way to my extroversion, when I feel good, surrounded by a few people that I know well. So how does extroversion work? How is it different? What can you do to get on well with an extrovert? Let me explain.

Everything You Need To Know About Hyper-Empathy

Sometimes you’re devastated by your best friend’s break-up, sometimes you’re euphoric about your sister’s pregnancy... Sometimes it feels like other people’s emotions are invading you, so much so that you feel like you’re experiencing what they’re going through like it’s your own life. Have you ever felt this way? Maybe you’re affected by hyper-empathy, a characteristic not dissimilar to hypersensitivity. But what exactly is it? How do you distinguish between the two? And above all, how do you know if you’re hyper-empathetic? Let me explain.

Why Do Narcissists Stare?

Narcissists have a reputation for being amongst the most manipulative people out there, and rightly so! The truth is, these people are so good at the evil things they do because they operate under the radar and use covert methods to exercise their depraved missions. Now, one of the biggest and seemingly most unsuspecting techniques they use to manipulate and control their victims is staring. You're no doubt a little dubious about a stare being an effective tool in the art of manipulation, but it's true, a void and menacing look is one of the most intimidating and unnerving gestures that these folks turn to.

8 Reasons Why All Narcissists Are Hypocrites

If you know anything about narcissists, you'll surely be aware that they are extremely overly judgmental and critical, especially towards other people. Their faultfinding stems from their perception of ultimate superiority, and therefore legitimizes them in holding people to intimidatingly high standards. However, although they may believe they are pretty much perfect, the reality couldn't be any more different, yet they are slightly more forgiving with themselves. That's right, they are huge hypocrites and go from one extreme to another in a split second. Here we discuss the reasons behind their hypocritical behavior.

Are Narcissists Born Or Made? - Let's Settle The Debate

There you have it, the nature vs nurture debate is back, only this time I want to focus it on those deviously manipulative personalities we refer to as narcissists. Now, evidently these folks get bad press and rightly so because they are often at the root of plenty of harm, but is it really their fault? Can they really be blamed for their terrifying and perhaps inherent traits, or are they simply just products and in this case victims of their environments? Let’s settle this debate once and for all and figure out how and when this disorder becomes apparent. So, are you born a narcissist or is it developed?

Why Do I Feel Bad When People Don’t Message Me Back?

Friday night rolls around and after a hard week you were expecting to have a drink with a girlfriend, but she seems to have left you hanging on read... To make matters worse (and the humiliation?) you even saw the little typing sign appear, yet you never received a reply. Well, if that’s the case, obviously you or your "how about a drink tonight?" didn’t deserve an answer. Let’s take a look at why some people don't reply to messages, and why when someone doesn't reply to your text, this makes us feel so bad.

How Does A Narcissist React When They Can’t Control You?

You probably know by now that narcissists only ever look for one thing and one thing only; and that’s control! Whether in their personal or professional life, folks with this personality disorder need to be in the driving seat and the one calling the shots, otherwise all hell breaks loose. Although their cunning and manipulative nature means they are often hard to escape, it is still possible to turn the tables on them and take the upper hand. Yet, you’ll need a thick skin to do so because when they feel their power slipping away, they become even more dangerous and abusive; here’s how they react when that happens.

How To Get Revenge On A Narcissist?

Narcissistic abuse is one of the most horrific challenges anyone can ever go through in life, but that’s not to say that their reign of terror will last forever. Evidently, breaking the cycle of abuse isn’t exactly straightforward, however, once the discard phase has been activated and victims realize that they can walk away with their heads held high, the revenge phase can commence. Unsurprisingly, getting even with a raging egocentric narcissist needs to be carefully planned, but ironically, their self-centered personalities expose to many axes of revenge, which will evidently really get to them…

How Do Narcissists Behave Sexually?

As with many things in life, narcissists also have unhealthy relationships with sex and treat it as nothing more than a self-gratifying activity. After all, manipulation, control, and emotional abuse are their so-called trusty weapons that they hide behind in most circumstances, so why wouldn’t they call on them in the bedroom too? The bottom line is people with this personality disorder are used to getting what they want and will only ever put themselves and their pleasure first, which doesn’t bode well for a healthy sex life. Discover how they behave in the bedroom and what you should do if you are involved with one.

Wengood's favorite tunes 🎵

How to detect a narcissist


"Be yourself; everyone else is already taken." 

- Oscar Wilde


How to soothe an anxiety attack