How to Control Breathing
Controlling your breathing involves techniques to regulate your breath's rate, depth, and rhythm. This is beneficial for managing stress, improving physical performance, and coping with conditions like breathlessness.
Several techniques can help you control your breathing:
1. Pursed Lip Breathing
This technique is particularly helpful when experiencing shortness of breath. As described in multiple sources (MedlinePlus, Healthline), pursed lip breathing slows your breathing pace and reduces the effort required to breathe.
How to do it:
- Inhale slowly through your nose for 2 counts. Feel your belly expand.
- Pucker your lips as if whistling.
- Exhale slowly through your pursed lips for 4 or more counts ([Reference from 03-Feb-2024]).
2. Diaphragmatic Breathing (Belly Breathing)
This technique focuses on using your diaphragm, the muscle below your lungs, for deeper breaths. Many resources (Asthma + Lung UK, NHS) recommend this for stress reduction and managing breathlessness.
How to do it:
- Place one hand on your chest and the other on your stomach.
- Inhale slowly through your nose, feeling your stomach rise more than your chest.
- Exhale slowly, feeling your stomach fall.
3. Controlled Breathing for Stress Reduction
Controlled breathing is widely used to manage stress and anxiety (Harvard Health, Better Health Channel, MUSC). The specific technique may vary, but the core principle is to slow and deepen your breathing.
Managing Breathlessness
For those experiencing breathlessness, managing your breathing is crucial (HSE.ie). The techniques above, especially pursed lip breathing and diaphragmatic breathing, can help control breathlessness. Remember that if breathlessness is severe or persistent, consult a medical professional.
