Key takeaways
- The diaphragm is the main breathing muscle.
- Pursed-lip breathing slows breathing.
- Belly breathing uses the lower lungs.
- Box breathing calms stress.
- Practise 5–10 minutes daily.
Breathing is automatic, but how you breathe can be trained. These techniques are simple, free and can be done anywhere.
Five techniques
1. Pursed-lip breathing
Breathe in through your nose for 2 counts, then purse your lips as if blowing out a candle and breathe out slowly for 4 counts. This slows your breathing and keeps the airways open longer.
2. Diaphragmatic (belly) breathing
Lie down with one hand on your chest and one on your belly. Breathe in through your nose so that only your belly rises, then breathe out slowly. This uses the lower part of the lungs.
3. Box breathing
Breathe in for 4 counts, hold for 4, breathe out for 4 and hold for 4. A favourite for calming stress before sleep.
4. Rib stretch breathing
Stand tall with hands on your hips, breathe in deeply to fill your lungs, hold for 10 seconds, then exhale slowly. This encourages the rib cage to expand.
5. Humming exhalation
Breathe in through your nose and hum gently as you breathe out. Humming lengthens the exhale and many people find it relaxing.
A simple daily routine
| When | Exercise | Time |
|---|---|---|
| Morning | Belly breathing | 5 min |
| During a walk | Pursed-lip breathing | 5 min |
| Midday | Rib stretch | 2 min |
| Bedtime | Box breathing or humming | 5 min |
Breathing and better sleep
Slow breathing before bed calms the body for sleep, and sleeping on your side, keeping the bedroom air clean and avoiding alcohol late in the evening can help you breathe more comfortably at night. LungExpand Pro's free Sleep Apnea Gone guide shares more tips, and its formula supports relaxed airways with ivy, mullein and peppermint oil.
Sources
- American Lung Association – "Breathing exercises."
- Cleveland Clinic – "Diaphragmatic breathing."
- Zaccaro A. et al. – "How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing," Frontiers in Human Neuroscience, 2018.
Common questions
What is the best breathing exercise for the lungs?
Pursed-lip and diaphragmatic breathing are the most widely recommended.
How often should I do breathing exercises?
5 to 10 minutes once or twice a day.
Can breathing exercises help me sleep?
Slow breathing such as box breathing calms the body and can make it easier to fall asleep.