5 BEST WaYS to improve your breathing

We are constantly breathing. Usually, the more you do something, better at it you get. Yet so many of us are breathing in such a way that is unsupportive of our broader health goals. Whether it's feeling like you can't take a deep breath, gasping for air during exercise, or hyperventilating when you're anxious, poor breathing can make everyday life feel more challenging than it needs to be. But there's good news: you can improve your breathing by addressing a few key factors. Here are the five best ways to enhance your breath and feel more in control.

1. Improve Your CO2 Tolerance

One of the main reasons people feel breathless or anxious is because of low carbon dioxide (CO2) tolerance. CO2 is not just a waste product; it plays a crucial role in oxygen delivery to your cells. When you breathe too quickly or shallowly, you expel too much CO2, which can lead to symptoms like dizziness, shortness of breath, or even panic.

Solution: Practice slow, light, and controlled breathing exercises. Two helpful techniques are Oxygen Advantage’s Breathe Light and walking breath holds. You can check out this blog post for instructions for both techniques. These will help your body become more efficient at handling CO2, leading to calmer, deeper breaths.

2. Open Up Your Breathing Muscles

Tight chests, hip flexors, and poor posture can restrict your breathing by limiting the movement of your diaphragm. The diaphragm is a 360-degree muscle, meaning a proper diaphragmatic breath should expand your entire torso, not just your belly. When your hip flexors are tight, they minimize space in your torso, which can make it difficult to fully engage your diaphragm.

Solution: Incorporate flexibility exercises for your hip flexors into your routine. Stretching the hip flexors can free up space for your diaphragm to move, allowing for fuller, deeper breaths. Try lunges, leg up the wall poses, hip bridges, standing quad stretches, or pigeon pose in yoga to improve flexibility in this area.

3. Focus on Everyday Posture

Your posture directly affects your breathing. Slouching or hunching over compresses your lungs and diaphragm, making it difficult to take deep breaths because the diaphragm cannot fully contract to pull air into the lungs. On the other hand, sitting or standing up with the natural curves of the spine opens up your anterior chain and allows your diaphragm to function properly.

Solution: Make a conscious effort to improve your posture throughout the day. Whether you're sitting at a desk or standing in line, try to keep your spine elongated, your shoulders relaxed, and the underside of your chin parallel with the floor. Imagine a string pulling you upward from the top of your head to maintain a straight, upright posture. This will create more space for your lungs and diaphragm to work effectively. At Better Yoga, we’re also a fan of the 30-for-30 rule, where you set a timer for every 30 minutes you’re working at your desk. After each 30 minute period of work, spend just 30 seconds stretching and opening up your breathing muscles. 

4. Master Diaphragmatic Breathing

Many people confuse diaphragmatic breathing with belly breathing, but they are not the same. While belly breathing involves expanding the abdomen, true diaphragmatic breathing should be felt around the entire torso, as the diaphragm is a 360-degree muscle. Engaging the diaphragm fully allows for a more efficient exchange of air, helping you breathe slower and lighter.

Solution: Place one hand on your chest and the other on your lower ribs. As you inhale, focus on expanding your ribs outward and backward, rather than just pushing your belly out. Your chest should remain relatively still, while your lower ribs, sides, and back should expand. This will ensure that you're using your diaphragm properly and maximizing your breath. You can also check out this breathing biomechanics awareness exercise.

5. Practice Slow and Light Breathing

Over time, breathing slowly and lightly can help prevent hyperventilation and anxiety, which are often triggered by fast, shallow breaths. By consciously slowing down your breath, you can maintain better CO2 levels in your body and reduce feelings of breathlessness.

Solution: Set aside a few minutes each day to practice slow and light breathing. Inhale gently through your nose, allowing your breath to naturally fill your lungs without forcing it. Exhale just as softly, focusing on maintaining a calm, steady rhythm. You might pick a rhythm such as breathing in for 4 seconds, and out for 6 (or decrease the time if that feels too challenging). Over time, this will help train your body to breathe more efficiently, even during times of stress or physical exertion.

Improving your breathing isn't just about taking deeper breaths—it's about enhancing the quality of each breath. By working on your CO2 tolerance, opening up your biomechanics, correcting your posture, mastering diaphragmatic breathing, and practicing slow, light breathing, you can transform your breath into a powerful tool for better health and well-being. Start incorporating these practices into your daily routine, and you'll soon notice a difference in how you move, breathe, and feel through life.