Before you undertake any breathing exercises, try one of the simple techniques below to see if you are breathing correctly. 

Method 1

To test if you are breathing correctly place one hand on your chest and the other on your lower abdomen. Stand in front of a mirror if it helps you to better assess your style of breathing. Take a normal breath. If you are a chest-breather, your chest and clavicle area will rise as you take a breath. This is an incorrect stress breathing pattern. If you are breathing correctly, your lower abdomen area will expand as you breathe in and contract inwards as you breathe out.

Method 2

Place your each hand on either side of your body just underneath your rib cage, with your fingers on the front of your body and your thumbs at the back, just beneath your rib cage. As you breathe in you should feel your rib cage expanding, not just at the front, but at the sides and the back of your body as well.

Breathing exercises

Slow, shallow breathing

This is a useful technique for those who overbreathe or hyperventilate.

1. Sit in a comfortable position, with your back straight.
2. Gradually slow down your breathing (leaving several seconds between each inhale and exhale) and allow your breathing to become shallower. Ensure that you are breathing through your nose.
3. Do this for just for three minutes, then breathe normally for one minute.
4. Repeat the process above several times. This helps your body store up carbon dioxide for later use. Remember the key is not to breathe deeply here, but to breathe in a slow and shallow manner.

Counting breaths

1. Sit in a comfortable position, with your back straight.
2. Slowly inhale through your nose, silently counting to four.
3. Hold your breath for a count of four.
4. Slowly breathe out through your mouth, counting to four.
5. Hold your breath for a count of four.
6. Repeat the above stages several times. If you feel comfortable with this you can increase the count to five, then six, seven etc. Remember to breathe gently and slowly, and to count slowly. It’s not a race!

Belly Breathing

1. Lay flat on your back with your knees raised and your feet flat on the floor. You may want to place a pillow or cushion underneath your head.
2. Place your hands on your lower abdomen, fingers pointing towards your navel.
3. Breathe in through your nose very slowly and focus on filling your stomach up with air from the bottom upwards. Don’t force the breath, your stomach should gently rise, pushing your hands outwards. Your sides and back area should also expand.
4. As you breathe out your stomach should move inwards and contract.
5. Repeat this 10 – 20 times.

Standing breathing method

1. Stand up straight but with your body relaxed, as if you are a puppet and the top of your head is being pulled up by a piece of string. Be conscious of how you are standing and let your whole body feel weighted and grounded to the earth.
2. As you breathe in slowly and deeply through your nose, raise both arms up parallel in front of you and then above your head, palms facing each other. You should feel your lungs fill up with air. As you slowly breathe out through your mouth turn your palms outwards and lower your arms to your sides.
3. Try ten repetitions of this breathing method twice a day and your breathing habits will soon improve. You will also find that your posture improves over time.

Simple focused breathing

1. Sit in a comfortable position, with your back straight.
2. Join your palms together in front of your chest in prayer position.
3. Focus your attention on the sensation of your two middle fingers touching at the tip. Maintain your focus on this feeling.
4. Slowly inhale through your nose.
5. As you exhale slowly through your mouth, gently press your two middle fingers together.
6. Release the pressure on your fingers again as you inhale.
7. Repeat the process for 5-10 minutes.