Simple Breathing Techniques

You might be surprised to learn that your posture can affect your breathing. If you continuously place your body in adverse positions, your diaphragm won’t function as well over time. Being seated at your desk all day (upward of eight hours each day) creates lasting impacts on your overall health. Today we’ll discuss a couple of seated breathing exercises you can do at home, the office or wherever you are.

One way to teach yourself good sitting posture is to learn positive breathing techniques. From decreasing your stress levels to improving cognitive functioning, making time each day to focus on your breathing can help you improve your mood.

The best time to begin implementing breathing exercises is now — especially if your career requires you to sit in a chair for long periods of time. Set aside 10 to 15 minutes to try some of these seated breathing exercises. When you’re first starting, go slow and don’t worry about getting everything 100% correct.

If you want to improve how well you breathe throughout the day, schedule an appointment with Dr. Matorin’s Sinus & Allergy Center.

Diaphragmatic Breathing

Sometimes called “belly breathing,” diaphragmatic breathing encourages you to take in a lot of oxygen, and then release it slowly.

And since your goal is to breathe fully and deeply, the air exchange through your diaphragm can lower your heart rate, reduce blood pressure, and improve stress levels.

How to Practice Diaphragmatic Breathing in Your Chair

First, scoot up a bit in your chair until you can position your back as straight as possible while still keeping it relaxed. Your feet should be flat on the floor.

Now, place one hand on your lower abdomen right below your rib cage, and your other hand on your upper chest.

Inhale slowly through your nose. Try pulling air down deep toward your belly.

Your goal is to keep your attention on your breath, not your body. So keep the hand on your chest still, but let the hand on your stomach rise while you inhale and fall as you exhale.

As you exhale, keep your lips pursed and try to tighten your abdominal muscles.

Diaphragmatic breathing is easy to do and is a simple way to improve your breathing technique!

4-7-8 Technique

If you’d like, try incorporating the 4-7-8 technique into your diaphragmatic breathing.

Breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale for eight seconds.

Bringing in the 4-7-8 method can help you keep a steady rhythm. It’s also used as a way to help you fall asleep at night if you’re finishing up a long day.

Ujjayi Pranayama

Another deep breathing exercise, Ujjayi Pranayama may help alleviate anxiety, improve heart rate variability, and increase general well-being.

Instead of focusing on the time you spend inhaling and exhaling, Ujjayi Pranayama breathing emphasizes controlling your airflow.

To give it a try, follow these steps:

• First, make sure that you’re sitting in a position where you can keep your spine straight.
  Now, inhale through both nostrils. Try to achieve lung capacity!
  Hold your breath for a second or so. Then, like you’re about to whisper, exhale out. The goal is to exhale with a “Ha” sound. It can be helpful to hold your hand out to feel your breath.

Meet With an Allergy & Sinus Specialist to Improve Your Breathing

While implementing seated breathing exercises into your daily routine can help your posture, well-being, and mood, sometimes we struggle to breathe well at night.

When this happens, coming to see us at Dr. Matorin’s Sinus & Allergy and Snoring & Sleep Centers can help you find the relief you need. Breathing is an essential part of living a healthy life.

Schedule an appointment with us today so that you can be at your best. We’ll start exploring how we can help you breathe well and live well.