Your nose has thin hairs and mucous that will help keep the air entering your lungs clean. Breathing in through your mouth may cause your mouth and throat to dry out. Your nose produces a gas called nitric oxide that enhances your immune system[3] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source and may even increase the oxygenation of your blood. [4] X Research source
Inhale through your nose. Imagine you are filling your belly up with air. At the start of the breath, your stomach should rise first, before your chest. When your stomach is “full” continue the inhalation, allowing the chest to rise now. Take your time breathing in. A good breath should last around five seconds on the inhalation.
Exhale through your mouth. You can try pursing your lips to slow the exhalation. [6] X Research source Let the lungs push the air out at their own pace. Try not to force air out of your lungs. Start the exhalation at the stomach level, letting your diaphragm relax first. Your chest should fall with or after your stomach does. Don’t rush the exhalation. Just like with the inhalation, you should take a few seconds to exhale.
Try to keep your breathing ratio around 3:2, in relation to your steps. For three steps, inhale deeply. For the next two steps, exhale as fully as you can. You may need to change the ratio as you increase the intensity of your run. Always keep the inhalation longer than the exhalation as you make your adjustments. Shorter breaths mean less oxygen and greater amounts of carbon dioxide in your body. This results in your heart working harder than it has to and a decrease in athletic performance.
When you are exerting yourself, exhale. For example, when lifting a weight, let yourself exhale fully. Inhale when relaxing the movement. For instance, when lowering the weight back down, take a deep breath. Your breathing should correspond to the lifting and lowering of whatever weight you are lifting. Properly breathing during strength training prevents injury and increases performance.
Inhale through your nose. Your nose is specially designed to filter incoming air. Some experts believe that it’s best to exhale through your nose as well. Get a deeper breath by inhaling with your diaphragm as opposed to your chest. Never force your breath, either on the inhalation or exhalation. Try getting a deeper stretch as you exhale, relaxing into the motion.
If you are new to exercise, or have a condition such as COPD, try starting out with light workouts. Aim for increasing the length of time that you exercise rather than increasing the intensity of exercise. [11] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Devices to measure humidity are widely available at any home improvement or household stores. Purchase and use a dehumidifier if your humidity levels are too high. Remember to regularly empty the water it collects from your house.
Opening a few windows is the easiest way to create airflow in your house. You may also try to place a fan, either pulling air in or pushing air out, to help increase airflow. HVAC systems may be installed in your home to greatly improve air quality.
Smoking anywhere will harm your lungs and make breathing less efficient. Incense or other scented combustibles also release smoke and reduce the air quality in your home.
Aloe vera. Spider plants. English ivy. Azaleas.
