The correct way to breathe: learn about it

Proper Breathing Technique

Although breathing is a natural process, many people may breathe incorrectly. Learn the proper breathing technique recommended by the American Lung Association (ALA):

• Use your nose

Nasal breathing slows down the overall breathing process, allowing the lungs to work more efficiently. It also helps inhale nitric oxide, which assists in transporting oxygen throughout the body.

Breathing through the nose helps to:

• Filter and clean the air from toxins and allergens, preventing them from entering the body
• Warm very cold air
• Moisten dry air

However, mouth breathing is necessary in certain situations, such as during exercise or when experiencing nasal congestion.

• Use your abdomen

Proper breathing is not limited to nasal breathing alone; it is also important to engage the abdomen.

The most effective method is to direct air down into the abdomen. When the diaphragm contracts, the abdomen expands to allow the lungs to fill with air.

Abdominal breathing is effective because it pulls the lungs downward, creating negative pressure in the chest, which helps air flow into the lungs.

Steps for Proper Breathing

If you want to start practicing proper breathing, the following steps can help:

• Improve your sleeping position: Your posture can affect your breathing. Try sleeping on your side with a pillow supporting your head and one between your knees to maintain spinal alignment and keep airways open, which may prevent snoring. You can also sleep on your back with knees bent and a pillow under your knees and head. Avoid sleeping on your back if you experience sleep apnea, as your tongue may block your airway.
• Change your lifestyle: Maintain a healthy weight and eat nutritious foods, including those rich in antioxidants. Avoid smoking, secondhand smoke, and environmental irritants.
• Practice regular meditation: Meditation helps you focus on your breathing, making it easier to breathe properly.
• Do stretching exercises: Stretching helps expand the chest fully in all directions during breathing. You can also try massage to relieve tight areas.

Remember: Don’t over-focus on controlling your breathing. Instead, practice it consistently until it becomes natural over time.