Deep breathing exercises help to train the body to breathe properly.
Deep breathing exercises can help with relaxation, fatigue and may even help to improve overall health. Shallow breathing, or chest breathing, does not use the full capacity of the diaphragm to bring oxygen into the body. This type of breathing uses the chest muscles only, which is only a portion of the body's capacity to take in oxygen. Deep breathing, or belly breathing, brings more oxygen into the body and extends the exhalation to release more carbon dioxide at the end of the breath, according to Marcelle Pick, OB/GYN NP.
Shallow vs. Deep Breathing
Deep breathing can help to trigger the relaxation response in the body, according to The Harvard Medical School Family Guide. While shallow breathing is characterized by rises and falls in the chest muscles, deep breathing causes the stomach to rise and fall with each breath. To ensure that you are breathing fully, push the stomach out during the inhalation and pull it in during the exhalation.
Awareness
One way to become aware of your breathing habits is to spend a few minutes every day focused on your breathing without making any changes. Lie down and close your eyes to concentrate on your natural way of breathing. You can focus on one aspect of your breathing -- such as inhalation -- on one day, and exhalation on another. This is also a good way to relax and help eliminate stress at the end of the day.
Use Your Hands
When practicing deep breathing exercises, placing your hands on your stomach and chest will illustrate whether you are practicing belly breathing or chest breathing. Place one hand on your stomach and the other hand on your chest. When you are practicing deep breathing correctly, the hand on your stomach should rise with the inhalation and fall when you exhale. The hand on your chest should remain still during the exercise, according to Loyola University Maryland. Practice your technique until you can breathe deeply without moving your chest.
Counting
Counting your breaths during deep breathing exercises can help to calm you during stressful times. For example, when you inhale through the nose, count to four, hold your breath for a count of seven and exhale for eight. Counting your breaths helps you to focus on the act of breathing and not the stressor.
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