Breathing Better: A Simple Way to Better Health

Breathing quality is often overlooked, yet it plays a central role in maintaining overall health.

Improving your breathing habits can reduce stress, boost energy, and support your general sense of well-being.

It starts with understanding how you breathe and learning how to use breath as a daily support tool.

Spot Your Breathing Habits

Many people develop unhelpful breathing patterns without realising it.

Examples include shallow chest breathing or unconsciously holding the breath when feeling tense. Noticing how you usually breathe is the first step towards making changes.

Observe how your body moves as you inhale and exhale. Does your abdomen expand, or do your shoulders rise? Are your breaths short and fast, or long and steady?

You might also catch yourself holding your breath during work, conversations, or stress.

What Happens in Your Body When You Breathe

Breathing is more than just drawing in air. It supports almost every system in the body, including the nervous, cardiovascular, and digestive systems.

When breathing is shallow or rapid, it may increase tension by stimulating the body’s stress response.

Deep, diaphragmatic breathing may help reduce this effect by slowing the heart rate and calming the nervous system.

Simple Breathing Techniques to Feel Calmer

Here are four easy breathing methods that can help you feel more relaxed:

Diaphragmatic (Belly) Breathing

Place one hand on your chest and one on your belly.

Breathe in slowly through your nose, letting your abdomen rise. Keep your chest as still as possible.

Exhale slowly through your mouth, allowing your belly to fall.

Box Breathing

Inhale for a count of four. Hold your breath for four.

Exhale for four. Hold again for four.

Repeat for several cycles.

Alternate Nostril Breathing

Close one nostril with your finger and inhale through the other.

Switch sides to exhale. Alternate with each breath, continuing for a few minutes.

4-7-8 Breathing

Breathe in through your nose for four seconds.

Hold your breath for seven seconds.

Exhale through your mouth for eight seconds.

Repeat for up to four cycles.

Making Mindful Breathing Part of Your Routine

Incorporating these exercises into daily life doesn’t need to be complicated.

Set Reminders

Use your phone or watch to prompt you once or twice a day to pause and breathe.

Pair with Habits

Try breathing exercises while making tea, brushing your teeth, or before going to sleep.

Create a Quiet Space

If possible, find a calm spot at home where you can focus on your breath without distractions.

Be Consistent and Patient

Like any new habit, developing better breathing takes time.

Small, regular efforts can lead to noticeable changes in how you feel.

Supporting Your Wellbeing Through Breath

Learning to breathe with more awareness can offer calm during tense moments and promote a sense of balance.

It’s a simple but effective way to support both physical and emotional health.