How to Breathe in Through the Nose and Out Through the Mouth

Deep breathing techniques can help reduce stress.

Learning deep breathing techniques can help you reduce stress and fatigue and increase your stamina during activity, or exercise. Deep breathing can also be helpful in improving circulation in your lymph system, the network that transports infection-fighting cells throughout your body. If you don't already breathe in through your nose and out through your mouth, you may find that it takes some practice to learn. With time, this style of breathing will become second nature.

Instructions

1. Sit in a comfortable chair, or on the floor. Don't slouch. It will be easier to take a deep breath if you keep your spine straight.

2. Exhale through your mouth once, before beginning deep breathing exercises.

3. Place one hand on your abdomen and the other hand on top of your chest.

4. Inhale and watch the hand on your abdomen rise, as you take a deep breath. Keep your mouth closed as you inhale. If the hand over your chest rises, you are not taking a deep enough breath.

5. Hold the breath for 7 seconds, or for as long as you find comfortable. Exhale slowly through your mouth, tightening your abdominal muscles as you exhale. Allow the air to gradually exit your lungs rather than releasing it in one quick breath.

6. Repeat the exercise three or four times.

Tips & Warnings

• Make sure that the hand on your abdomen rises when you inhale, rather than the hand on your chest. When the hand on your abdomen rises, this indicates that your diaphragm is pulling air into the base of the lungs, according to the American Student Medical Association. The diaphragm is a muscle located under the lungs that helps move oxygen in and out of the lungs.

• If you find it difficult to breathe deeply while sitting, try lying down. Keep your body relaxed while you breathe.

• As you exhale, relax your mouth and jaw. If you are using deep breathing for stress release, imaging any tension you feel leaving your body as your exhale.

• Try deep breathing if you are in a situation that causes feeling of stress or anxiety. Focusing on your breathing can help you feel calmer.

References

• American Medical Student Association: Breathing Exercises
• HelpGuide.org: Relaxation Techniques for Stress Relief

Resources

• University of Rochester: Deep Breathing Techniques