Small Changes Make Big Changes in Health and Well-Being

Most of us are doing this action incorrectly 25,000 times per day: breathing. We take about 25,000 breaths per day, taking air in and letting it out. Not performing these incredible amounts of breaths, can have tremendous negative consequences for our health and well-being.

Proper breathing starts in the nose and then moves to the stomach as your diaphragm contracts, the belly expands and your lungs fill with air.

Breathing through the nose helps to slow the breaths and makes the lungs work more efficiently. It also facilitates the intake of nitric oxide, which helps with oxygen transportation throughout the body. Inhalation through the nose helps filter toxins and allergens from the air, warm air if it is too cold, and humidify the air that is too dry. Nostril breathing also helps to keep the tongue in its spot (proper tongue position on the roof of the mouth).

Are you breathing through your nose? Take a moment and pay attention to your breathing.

There is a variety of breathing drills that help to train proper breathing.

To start, I suggest practicing diaphragmatic breathing with nostril inhalation.

Diaphragmatic Breathing With Nostril Inhalation

Perform this lying down or sitting up straight in a chair.

1. Place both hands on the abdomen. Keeping the hands on the abdomen helps improve awareness of the correct breathing technique.
2. Close the mouth and take a slow breath in through the nose, while feeling the abdomen rise.
3. Breathe out slowly through pursed lips. Try to make your exhalation longer than your inhalation.
4. Repeat for 5–10 minutes.

Advanced:

• Version 1: Place your hands on the side of your torso on the lowest rips just above the waist. Feel the area expand with each inhalation and deflate with the exhalation.
• Version 2: Place one hand on the belly and the other on your lower back. Try to expand to the front and the back.