Breathing Exercises
Aug 14, 2017
Breathing is something we do thousands of times each day, usually without giving it a second thought.
But paying attention to how you breathe can be a simple way to support relaxation, manage everyday stress, and prepare your body for physical activity.
In this Complete Nutrition wellness feature, fitness and nutrition coach Lauren Rae explores why breathing deserves more attention and how small changes can make a difference in your daily routine.
Breathing Exercises with Lauren Rae
Watch Lauren Rae's original Complete Nutrition video discussing the importance of breathing for exercise, relaxation, and everyday wellness.
Original Complete Nutrition video featuring Lauren Rae.
Why Your Breathing Matters
Breathing supplies oxygen to your body and removes carbon dioxide. Your breathing rate naturally changes based on physical activity, emotions, and your body's needs.
Practicing slow, comfortable breathing may also help encourage relaxation and improve awareness of your breathing patterns.
Manage Everyday Stress
Slow, controlled breathing can help promote relaxation during stressful moments.
Support Your Workouts
Paying attention to breathing can help you coordinate your movements and maintain a steady rhythm.
Prepare for Sleep
Gentle breathing exercises can be part of a calming bedtime routine.
Three Simple Breathing Techniques
These exercises require no special equipment and can be practiced almost anywhere.
Start with a comfortable position and breathe gently. There's no need to force unusually deep breaths.
Diaphragmatic Breathing
Sometimes called belly breathing, this technique focuses on allowing the diaphragm to move naturally as you inhale and exhale.
- Sit comfortably or lie on your back.
- Place one hand on your chest and the other on your abdomen.
- Breathe in gently through your nose.
- Allow your abdomen to rise naturally while keeping your shoulders relaxed.
- Exhale slowly and comfortably.
Continue for approximately 1–3 minutes, or as long as feels comfortable.
Box Breathing
Box breathing uses a simple four-part rhythm to encourage deliberate, controlled breathing.
- Inhale gently for 4 seconds.
- Hold your breath comfortably for up to 4 seconds.
- Exhale slowly for 4 seconds.
- Pause for up to 4 seconds before inhaling again.
Repeat for 3–5 comfortable cycles.
If breath-holding feels uncomfortable, skip the holds and focus on slow, steady inhaling and exhaling.
Extended Exhale Breathing
This technique emphasizes a gentle exhale that lasts slightly longer than the inhale.
- Sit or lie in a comfortable position.
- Inhale gently through your nose for approximately 3 seconds.
- Exhale slowly for approximately 4–5 seconds.
- Repeat at a comfortable pace for 1–3 minutes.
Keep the breathing relaxed and natural. Shorten the counts if needed.
How to Breathe During Exercise
Breathing patterns naturally change as exercise becomes more demanding.
During strength training, a common approach is to exhale during the more difficult portion of a movement and inhale during the easier portion.
For example, during a bodyweight squat, you might inhale as you lower your body and exhale as you stand back up.
During walking, running, or cycling, focus on a natural breathing rhythm that matches your effort.
Remember: Don't Force Your Breathing
Breathing during exercise should support your movement rather than distract from it. Avoid prolonged breath-holding during strenuous activity unless specifically coached and medically appropriate.
Make Breathing Exercises Part of Your Day
You don't need a lengthy meditation session to practice intentional breathing.
Even a few minutes can help create a pause in your routine.
Start Calm
Take a few comfortable breaths before beginning your morning routine.
Take a Reset
Step away from your screen and practice slow breathing during a break.
Wind Down
Try gentle extended-exhale breathing as part of your bedtime routine.
A Quick Note About Safety
Breathing exercises should feel comfortable. Stop if you experience dizziness, tingling, chest discomfort, or unusual shortness of breath.
Avoid forceful hyperventilation or prolonged breath-holding. Seek urgent medical attention for severe breathing difficulty or chest pain.
If you have a heart or lung condition, ask your healthcare professional which techniques are appropriate for you.
Small Habits Can Make a Difference.
Breathing is an essential part of everyday life, but it's also something you can become more aware of.
Whether you're preparing for a workout, navigating a stressful day, or winding down before bed, a few minutes of comfortable, intentional breathing may help you feel more relaxed and focused.
Start simple, find a technique you enjoy, and make it part of your daily routine.
Original Complete Nutrition wellness video featuring Lauren Rae, Dallas Fitness and Nutrition Coach. Article updated for clarity and educational purposes.
