There is More Than One Way to Breathe…Consciously

Different Types of Therapeutic Breathing

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Your breathing affects all of your body’s systems and all of these systems, in turn, have an impact on your breathing. Even though our breathing is an automatic function, running on ‘autopilot’, there are several breathing techniques you can practise to improve your homeostasis (balance and well-being).

Diaphragmatic breathing (Belly Breathing).

A study published in Frontiers in Psychology (2017), demonstrated the positive effect of diaphragmatic breathing on sharpening cognitive performance (decision making, problem-solving, reasoning etc,) and reducing the consequences of stress among adults.



Diaphragmatic breathing is intended to guide you to use your diaphragm correctly while breathing. Our diaphragm is the most significant structure for inhalation (breathing in, and this dome-shaped muscle is situated at the base of our lungs. The muscles around our abdomen help us utilise our diaphragm and provide us with more energy to empty our lungs. Diaphragmatic breathing, along with pursed lip breathing, has also been shown to benefit people who suffer from chronic obstructive pulmonary disease (COPD).

Try the following five steps:

1. Lie flat on your back with your knees bent.
2. Place one hand (left or right) on your chest. Place the other one on your abdomen.
3. Inhale slowly through the nose, focusing air towards your abdomen. Only the hand on your abdomen should rise. Your hand on the chest should remain in place (should not rise).
4. Exhale through pursed lips, tightening the muscles of your abdomen to expel the air. .
5. Repeat for 10 minutes. This can be done several times a day.

Pursed lip breathing.

You might have already tried pursed lip breathing without knowing it. This breathing technique is best used when involved in challenging physical activity, like climbing a steep hill, weightlifting or moving heavy objects.

Pursed lip breathing is also a vital part of therapy for chronic obstructive pulmonary disease (COPD)alongside diaphragmatic breathing. A study published in the European Journal of Physical and Rehabilitation Medicine (2015), found that pursed lip breathing improved exercise tolerance among patients with COPD aged 40-75 years. People diagnosed with asthma and pulmonary fibrosis (and other restrictive lung diseases) can also benefit from pursed lip breathing as it improves lung mechanics, requiring less energy and making breathing easier.

Try the following four steps:

1. Inhale gradually through your nose for two seconds. Feel the air travel into your abdomen.
2. Purse or pucker your lips as if you’re about to whistle or blow on (cool down) hot noodles.
3. Then exhale slowly, taking at least twice as long as it took to inhale.
4. Repeat this process and over time aim to double the number

Buteyko breathing.

The Buteyko breathing method was formulated during the 1950s by Konstantin Buteyko, a Russian physiologist. It has recently been recognised by GINA (Global Initiative for Asthma), the British Thoracic Society, and the Scottish Intercollegiate Guidelines Network to lessen the severity of symptoms of asthma. With approximately 3 million Australians and New Zealanders suffering from asthma; including many children, this complementary technique can easily be taught to both adults and children to help with dysfunctional breathing.

Try the following four steps:

1. Inhale normally through your nose (no deep breaths). Concentrate on using your diaphragm to bring in air, permitting your abdomen to rise.
2. Exhale normally through your nose. Again, concentrate on using your diaphragm to expel all the air out of your lungs. Your chest should be still, your abdomen is allowed to move.
3. Take a shorter (1 to 2 seconds) inhalation through your nose and stop.
4. Take a longer (>5 seconds) exhalation through your nose using your diaphragm. Hold your breath after complete exhalation for 5 seconds. Repeat throughout the day.

4-7-8 breathing.

Dr Andrew Weil, a Harvard University Medical School graduate and advocate of holistic health, developed the 4-7-8 breathing technique. It’s based on Pranayama, an ancient yogic technique that enables a person to have more control over their breathing pattern. One research study completed in India, successfully demonstrated the beneficial effects of Pranayama based breathing exercises on anxiety, heart rate, cognition, and general well-being.

Dr Weil also calls this type of breathing “the relaxing breath” as it can function as a natural tranquilliser for your nervous system, with its greatest strength purported to be its ability to help you relax and fall asleep.

Try the following steps:

1. Lie flat on your back with bent knees.
2. Place one of your hands on your chest. Place the other one on your abdomen.
3. Inhale slowly through the nose. . Only the hand on your abdomen should rise. Your hand on the chest should not rise. . Quietly count to four as you inhale.
4. Hold your breath and quietly count from one to seven.
5. Exhale completely as you quietly count from one to eight. Try as hard as you can to empty all the air from your lungs by the time you count to eight.
6. Repeat up to seven times.

This breathing method works best if coupled with other relaxation techniques like yoga and mindfulness.

Note: Try to get the hang of diaphragmatic breathing first before proceeding to 4-7-8 breathing method.

Nasal breathing is better than mouth breathing.

Your nose was designed to support your respiratory system , with nasal cavity hairs preventing foreign bodies and allergens from entering your lungs. Another advantage of nose breathing is the release of nasal nitric oxide, , which dilates arteries and increases the exchange of carbon dioxide and oxygen in your lungs. It’s important to also mention that mouth breathing also releases nitric oxide but not to the same level as nasal breathing.. So, what is the point of this short physiological story? Breathe through your nose (inhale) as much as possible and not through your mouth. .

Note: The unhealthy mouth breathing described above involves inhalation and exhalation through your mouth. Some of the breathing techniques listed here include exhaling or breathing out through your mouth as part of their specific breathing technique.

Papworth method.

People who suffer from asthma, hyperventilation, emphysema, COPD, and chronic bronchitis may benefit from learning and applying the Papworth breathing technique. The focus of the Papworth method is on your diaphragm.

1. Sit up straight.
2. Take deep breaths through your nose or mouth. Count to four with each inhalation.
3. Exhale through your nose only.
4. Concentrate on your abdomen moving and listen to your breath sounds (originating from your abdomen).

Lion’s breath.

This breathing technique stimulates your diaphragm (and subsequently your lungs), vocal cords, and exercises your facial muscles. It’s particularly useful for people with stuttering (and other speech impairments) along with singers. It involves opening your mouth and sticking out and stretching your tongue down towards your chin. Then exhale forcefully with an accompanying ‘haa’ sound. The International Journal of Yoga (2016), reported that the lion’s breath breathing technique coupled with other yoga techniques helped a young boy with Apert and Asperger’s Syndrome manage his emotions and improve his social and physical well-being.

Alternate nostril breathing.

A pilot research study published in the BioMed Research International Journal (2017) has shown the potential anxiolytic (anxiety-reducing) effect of alternate nostril breathing among young adults with anxiety towards public speaking. You’ll be surprised to know that the fear of public speaking (glossophobia) is the most common phobia, defeating the fear of death or heights. Any safe and cheap way to reduce that fear and anxiety deserves a try.

Try the following technique:

1. Use your right thumb to close the right nostril.
2. Breathe in through your left nostril and then close it with your left thumb.
3. Take your thumb off your right nostril and breathe out through that nostril
4. Now, breathe in through your right nostril and close it.
5. Open your left nostril and breathe out.
6. That’s designated as one breathing cycle. Repeat for up to 5 minutes.

Deep breathing.

The beauty of deep breathing is in its simplicity. You just need to take a deep breath through your nose and hold it for five seconds. Then gradually release your breath through your nose. A study conducted among university students supported the possibility that deep breathing exercises have improved their mood and stress levels. Deep breathing has shown to reduce our body’s negative response to stress; such as immune system suppression, depression, anxiety, and high blood pressure. At first It may seem unnatural , but once mastered , you will begin to appreciate its benefits.

Breath focus technique.

This technique combines deep breathing with guided imagery. Imagine breathing in positive energy, full of happiness and breathing out negative energy, all the anxiety, stress, and worries. Do this for at least 10 minutes. Breath focus technique builds confidence, motivation, and promotes relaxation.

Humming bee breath.

A study published in the Journal of Clinical and Diagnostic Research (2016), showed that the humming bee breath technique significantly activates the parasympathetic system, decreasing participants heart rates and blood pressure. The steps for this breathing technique are the following:

1. Find a quiet and calm place for this. Assume a seated position.
2. Relax your body and close your eyes.
3. Breathe in normally through your nose.
4. Breathe out through your nose and make a humming sound (keep your mouth closed). While breathing out, slightly press your hands on your ears to magnify the sound.
5. Rinse and repeat for five minutes.

Coherent or resonant breathing.

Conclusions from a research study on depression, published in the Journal of Alternative and Complementary Medicine (2017), have illustrated a significant reduction in depressive symptoms using coherent breathing with Iyengar yoga. Iyengar yoga is a kind of yoga that focuses on precision, detail, and alignment. Coherent breathing is a type of breathing that includes taking slow breaths (inhale and exhale) at a rate of around five per minute. By combining the two, there is greater activation of your parasympathetic system, which leads to better sleep and relaxation.

The breathing techniques mentioned in this article may have some variations with regards to the steps listed. Despite the variations, their core principles, applications, and benefits remain similar. All of them are easy to learn and can be accomplished without needing any equipment, special tools or electric wall sockets. Overall, they’re an excellent way to decrease tension and stress and increase relaxation. You can try all of them and see which one suits you best for your intended purpose.

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