‘Good breathing’ means moving air in and out of the chest with the minimum of effort and the right muscles.

Good breathing at rest involves using the bottom part of your chest.

The most important muscle used for your breathing is the DIAPHRAGM.

The diaphragm is a strong flat, muscle which is attached to the lower edges of the ribs. It separates the chest from the gut. It is shaped like the dome of an umbrella when relaxed.

As you breathe IN it contracts and moves downwards drawing air into your lungs. This causes your tummy to expand.

As you breathe OUT the diaphragm moves upwards, expelling the air from your lungs.

It is only during increased activity that the upper chest opens up to draw in the extra air that you need. This can also happen when you are stressed or excited.

Should I breathe through my nose or my mouth?

It is very important that you breathe in and out through your nose to allow the air to be filtered, warmed and moistened. You may need to breathe through your mouth in certain circumstances eg when exercising.

How slowly should I breathe?

Everyone is different however most people people take between 8-12 breaths in a minute at rest.
When you are practising have a count of how many breathes you take in one minute.

How do I practise a ‘Good Breathing’ technique?

1. Lie comfortably on your back or side with a pillow if you need. Place one hand on your stomach
2. Gently close your mouth, lips together and keep your jaw loose.
3. Breathe in gently through your nose, feeling your tummy move outwards and expand as you breathe in. The breath should be gentle, smooth and silent.
4. Breathe out lightly through your nose if possible, without pushing, keeping your stomach relaxed.
5.  Make sure you relax and pause at the end of each breath out.
6. When you breathe in, your upper chest should be relaxed and not moving or minimally. From time to time place your hand on your upper chest to check this.
7. As you repeat this sequence be aware of any areas of tension in your body and concentrate on ’letting go’, particularly jaw, neck, shoulders and hands.

It is important to change your breathing pattern slowly and stop if you need to.

You  should   practise as often as you can. Try little and often, e.g. three minutes every hour. Progress to practising whilst sitting, then standing and finally walking and pay attention to your posture

As your body adapts to this way of breathing, you will find it requires less time and energy and is more relaxing. Remember, the more time put into practising, the sooner you will feel back in control.