Our bodies instinctively breathe in oxygen and breathe out carbon dioxide. Because the process is involuntary, most of us give it little thought. Not all breathing is created equal, though. For example, infants naturally take deep belly breaths, while adults usually take shallow chest breaths, which provide less oxygenation. Learning the proper method of breathing through the diaphragm can improve your health and well-being by increasing energy and even reducing stress and anxiety. With practice, proper breathing can become automatic.
Instructions
1. Place one hand on your upper chest and the other hand on your stomach, just below the rib cage. This will allow you to feel your diaphragm moving as you breathe.
2. Breathe in through your nose slowly. As you are inhaling, the hand on your chest should not move, but the hand on your stomach should be forced outward.
3. Hold this breath for a moment as you tighten your stomach muscles.
4. Exhale slowly through your mouth, forcing the air out through pursed (pressed-together) lips. The hand on your chest should remain still.
5. Repeat Steps 1 through 4 for five to 10 minutes. The Cleveland Clinic recommends repeating this exercise three to four times a day to strengthen the diaphragm and improve breathing quality.
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