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:

I’m Unable To Ask For Or Accept Help, But Why?

For a long time, I didn’t know how to ask for help or simply accept it. “No, don’t worry, I’ll be fine”, I used to say when people close to me offered me their support, even though I wasn’t doing well at all. In fact, it took me a long time to get psychological support, because I was convinced that I could cope on my own. What’s behind this behavior? Why can’t you ask for help? With hindsight, I’ve understood what was behind it, and I think that talking about it might help! Here are some explanations.

I Feel Useless

There have been times in my life when I’ve felt useless, too much, out of place... Whether at work or even in general. I felt like I wasn’t contributing anything to anyone. Fortunately, I managed to combat this feeling, thanks in particular to therapy. I understood where it was coming from, and I managed to get rid of this negative emotion. Today, I’m sharing with you how to move on.

How Narcissists Treat Their Exes

Walking away and definitively closing the door on your relationship with a narcissistic ex-partner is one of the most emotionally draining challenges you can face. After all, these manipulative bullies are never willing to just let bygones be bygones, and always want to have the final word after the break-down of a relationship 😈. Besides, when narcissists get dumped, their inner demon raises its ugly head and becomes determined to (metaphorically) destroy their ex-partner.

What Happens When A Narcissists Loses Control? 10 Things Play Out

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.

10 Weird Things Narcissists Do Sexually - Romance Is Dead

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 the weird things narcissists do in the bedroom and what you should do if you are involved with one.

Can A Narcissist Become Obsessed With Someone?

Now, narcissists are known for demonstrating a worrying lack of empathy along with deviously manipulative traits, oh, and before I forget to mention it, HUGE egos too. Yes, that’s right, they love spending hours looking in the mirror and being told how fabulous they are. To put it in other words, people with this personality disorder are firmly in love with themselves, to the point of being totally obsessed with their so-called perfection, but the question is, can they put their self-admiration aside enough to become preoccupied with someone else?

10 Reasons Why Your Ex Slept With Someone Else After Your Breakup

We are all unique individuals, and we, therefore, go about handling breakups and the other obstacles life throws our way, differently. Now, when it comes to breakups, there are those of us that almost become celibate and decide that they can't stand the idea of getting to know anyone ever again. Then, on the other hand, there are those that fill their phones with dating apps and jump from one one-night stand to the next. This second scenario may seem harmless, but once we dig a little deeper into the repercussions of it, we soon realize that sleeping with other people so freshly out of a relationship masks troubling sentiments of unhappiness and uneasiness.

What Does A Narcissist Hate?

Narcissists are experts in the field of duping and manipulating their victims, yes, that’s right they are true chameleons, which explains why many of them often go undetected. Their behavior is definitely dangerous and means we definitely need to figure out what makes them tick and, in this particular case, what they hate. Understanding what these entitled personalities dislike is one of the keys to best exposing them and freeing their victims from their grip. Now, we all get angry for one reason or another, but people with this personality disorder have different triggers related to the things they despise.

Do Narcissists Come Back?

You're probably thinking that once a narcissist has upped sticks and fled, he'll never dare to show his face again, however, quite the opposite is true. The reality is that these folks are like bad smells, there's no getting rid of them quickly, therefore regardless of all the pain, hurt, and trauma they've put their victims through, they'll always make a comeback, just to prove that they are still in control 😨. In fact, no matter how much time has passed, these torturous monsters will always eventually rear their ugly heads, just to get in that one last vicious blow. Discover which 10 circumstances they'll decide to show up in their exes' lives.

5 Scary Things A Narcissist Smear Campaign Involves

We hear so much about these emotional abusers in every walk of life that we are sometimes so overloaded with information regarding them, meaning we often miss the red flags that, in hindsight, seem blatantly obvious. These vindictive manipulators often use smear campaigns as a way of getting back at their victims and villainizing them publicly. That's right, these evil campaigns are an effective method for them to change the narrative of the abuse, and to present themselves as victims, when in reality they are the perpetrators of the terror.

Wengood's favorite tunes 🎵

Wengood's playlist

wengood

  1. Only LoveBen Howard
    4:08
  2. Invalid date
  3. Fix YouColdplay
    4:55
  4. Beautiful DayU2
    4:08
  5. Thinking out LoudEd Sheeran
    4:41
  6. White FlagDido
    4:00
  7. Lay Me DownSam Smith
    4:13
  8. Nine Million BicyclesKatie Melua
    3:15
  9. Put Your Records OnCorinne Bailey Rae
    3:35
  10. Summertime SadnessLana Del Rey
    4:24
  11. Imagine - Remastered 2010John Lennon
    3:07
  12. Shake It OutFlorence + The Machine
    4:37
  13. Space Oddity - Love You Til Tuesday versionDavid Bowie
    3:46
  14. What A Wonderful WorldLouis Armstrong
    2:19
  15. With Or Without YouU2
    4:56
  16. HelloAdele
    4:55
  17. Don't Stop Me NowQueen
    3:29
  18. Skinny LoveBirdy
    3:21
  19. WingsBirdy
    4:12
  20. Californian SoilLondon Grammar
    3:41


"Be yourself; everyone else is already taken." 

- Oscar Wilde


How to detect a narcissist

How to detect a narcissist

How to soothe an anxiety attack

How to soothe an anxiety attack