How To Breathe Better Today

Among the most amazing things about the human body are the functions controlled by the autonomic nervous system. These are the processes that occur without conscious thought yet are essential to sustain life. They include heartbeat, digestion, blood pressure regulation, and respiration. The last, respiration, is exceptional because, although it is usually automatically controlled by the brainstem, we can temporarily take conscious control of our breathing.

This is important since breathing influences multiple body systems.

• Oxygen Delivery – Oxygen is vital for organ function, energy production, and tissue repair. The brain is especially oxygen-dependent, requiring about 20% of our total oxygen supply to function properly. This becomes obvious when dizziness or blackouts occur due to restricted oxygen.
• Nervous System Performance – Automatic breathing responds to external demands, increasing oxygen delivery during exercise or emergencies. Conscious breathing can also be used to calm the body.
• Posture and Pain Management – Because breathing engages the core muscles and diaphragm, improved breathing can support posture and reduce tension in the neck, shoulders, and back.
• Sleep Quality – Healthy breathing is essential for restful sleep. Impaired nighttime breathing, such as sleep apnea, leads to poor sleep quality and related health concerns.
• Mental Focus and Mood – Healthy breathing supports proper blood flow to the brain, helping maintain focus and emotional balance.

Breathing well does more than keep us alive. Focusing on proper breathing helps keep the body working efficiently. Here are ways to breathe better.

Ways to Improve Your Breathing

Practice Belly Breathing

Belly or diaphragmatic breathing uses the diaphragm to make fuller use of lung capacity. During automatic breathing, the lungs often do not fully inflate or deflate. Consciously engaging the diaphragm with each breath helps the lungs operate at near-maximum efficiency.

Benefits include relaxation, improved muscle performance during exercise, and reductions in heart rate and blood pressure.

The basic steps for beginners:

1. Lie on the floor or a firm mattress with your head supported and a pillow under your knees.
2. Place one hand on your upper chest and the other just below your rib cage to feel diaphragm movement.
3. Breathe in slowly through your nose so your stomach rises. Keep your chest as still as possible.
4. Exhale through pursed lips while tightening your abdominal muscles, lowering your stomach. Keep your chest steady.

Stay Hydrated

Hydration supports proper moisture levels in the airways and lungs, helping maintain lung function. Each breath replaces moisture with dry air, so adequate water intake helps prevent airway dryness and thickened mucus, which can increase respiratory issues and allergies. Dehydration also forces the lungs to work harder during exercise.

Quit Smoking

Smoking is the leading preventable cause of breathing illnesses such as chronic obstructive pulmonary disease (COPD), chronic bronchitis, and emphysema. It also worsens asthma, respiratory infections, and lung cancer-related breathing problems. Many people notice improved breathing within months of quitting due to reduced airway inflammation and improved airflow.

Keep Your Home’s Air Clean

According to the U.S. Environmental Protection Agency, we spend about 90% of our time indoors, making indoor air quality highly influential. What you breathe at home, at work, or at school can either support or irritate lung health.

Indoor air can be more polluted than outdoor air, especially in tightly sealed modern buildings, where pollutants become trapped and are repeatedly re-inhaled. Common indoor air pollutants include:

• Particulate matter from cooking, candles, and fireplaces
• Volatile organic compounds (VOCs) from paints, cleaners, and furniture
• Biological contaminants such as mold, dust mites, and pet dander
• Combustion byproducts (e.g., carbon monoxide) from gas stoves and furnaces
• Tobacco smoke

Steps to improve indoor air quality include removing sources of pollution, increasing ventilation, and using air filtration systems. Opening windows helps when the weather permits. Mechanical ventilation systems, such as Energy Recovery Ventilators, exchange indoor and outdoor air while managing temperature and humidity.

Air filtration systems, including portable units and whole-house systems, remove airborne particles. High-Efficiency Particulate Air (HEPA) filters capture 99% of particles 0.3 microns or larger, including dust, pollen, pet dander, and mold spores. Systems with multiple filter types can also help address odors and chemical fumes.

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Stretch and Improve Your Posture

Stretching supports posture, which in turn supports breathing. Effective breathing stretches target the chest, rib cage, hip flexors, abdomen, and spine. These movements help maintain an upright posture, allowing the ribcage to expand fully for more efficient breathing.

Eat Healthy Food

Nutrient-dense foods help maintain lung health and support respiratory function. Compounds like carotenoids, including beta-carotene, lutein, and zeaxanthin, help protect the lungs from oxidative stress and inflammation. Foods rich in carotenoids include bell peppers, broccoli, cantaloupe, carrots, kale, mangoes, oranges, and spinach.

Practice Breathing Exercises

Because breathing can be consciously controlled, we can practice techniques that change the rate, depth, and rhythm of each breath. Slow, deep breathing influences several parts of the nervous system:

• The amygdala interprets slower breathing as reduced threat, promoting relaxation.
• The vagus nerve responds by lowering heart rate, blood pressure, and stress hormones like cortisol.
• Heart Rate Variability (HRV) improves, supporting emotional balance and stress regulation.

Deep breathing also increases the time between stimulus and reaction. Intentional breathing helps slow impulsive responses, giving the rational mind time to engage and support better decision-making.

Rhythmic breathing increases awareness of physical stress signals, such as shallow breathing or muscle tension. Recognizing these cues helps you respond more effectively to stressful situations. With regular practice, breathing exercises build habits that support resilience and emotional stability.

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