"What to Know About 4-7-8 Breathing?"

 

The 4-7-8 breathing technique is based on pranayama breathing exercises. Pranayama is the ancient yogic practice of controlling your breath. These types of mindful breathing exercises have been shown to have many benefits for stress reduction and relaxation. The 4-7-8 breathing technique was developed by Dr. Andrew Weil. He refers to it as a "natural tranquilizer for the nervous system."

How to Practice 4-7-8 Breathing?

You can practice 4-7-8 breathing anywhere and at any time. When you're first learning, try to practice at least twice a day, but you can do it as often as you want. Only do it for four cycles in a row in the beginning. After you get used to it, you can work up to eight cycles. You may feel lightheaded at first, but this will pass. 

1. Find a comfortable place to sit with your back straight. 
2. Place your tongue against the back of your top teeth and keep it there. 
3. Exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps. 
4. Close your lips and inhale through your nose for a count of four.
5. Hold your breath for a count of seven.
6. Exhale completely through your mouth making a whoosh sound for a count of eight. 
7. This completes one cycle. Repeat for three more cycles.

Do 4-7-8 breathing anytime you feel stressed. It will become more powerful as you use it. Practice doing it before you respond to an upsetting situation and whenever you're having trouble getting to sleep. 

Benefits of Deep, Slow Breathing"

Mindful breathing practices such as 4-7-8 breathing can produce what Harvard cardiologist Dr. Herbert Benson called the relaxation response. You have a natural stress response that's designed to help you deal with dangerous situations. This fight-or-flight response can help you survive but can take a toll on your health when it's overused for everyday stresses. 

This stress response suppresses your immune system and can cause other health problems, including high blood pressure, depression, and anxiety. The relaxation response interrupts this stress response with a profound sense of rest. 

Other benefits may include:

Reduced anxiety. A study of college students showed that practicing pranayama reduced test anxiety in students. Another study of senior citizens showed decreased anxiety after two months of deep breathing exercises. 

Lower blood pressure. Slow deep breathing for five minutes has been shown to reduce blood pressure and heart rate in people who practice it. 

Improved sleep. One of the negative side effects of stress can be trouble sleeping. It can be almost impossible to fall asleep when your body is caught up in the stress response. Practicing deep, slow breathing techniques such as 4-7-8 breathing can trigger your body's relaxation response and help you get to sleep.

Less pain. A study of 16 healthy people found that those who practiced relaxed deep breathing experienced less pain than those who practiced deep breathing that required a lot of sustained attention. Both groups experienced less tension, anger, and depression. 

Improved concentration. A 2017 study examined the effect of eight weeks of deep, slow, abdominal breathing on attention, emotions, and stress levels. After training, the people in the deep breathing group performed better on tests of attention and had fewer negative emotions.

How Deep, Slow Breathing Affects Your Body?

The sort of deep breathing practiced as part of the 4-7-8 breathing technique helps calm your body by activating your parasympathetic nervous system. Your body's automatic functions, such as your heartbeat and digestion, are controlled by your autonomic nervous system. This system has two parts, the sympathetic nervous system and the parasympathetic nervous system. 

The sympathetic nervous system controls your body's stress response. The parasympathetic nervous system controls your body's rest and relaxation response. When you activate one of these, you suppress the other. This is why deep breathing is so effective at causing the relaxation response. 

The 4-7-8 breathing technique is one method of deep breathing that you can use to reap all of these benefits. However, the particular method you use doesn't matter. If the 4-7-8 method doesn't work well for you, you can try another. You should experience the relaxation response with any breathing method that is slow and deep.  

Medically Reviewed by Gabriela Pichardo, MD, on June 27, 2023 

Written by WebMD Editorial Contributors

SOURCES:

Arizona Center for Integrative Medicine: "4-7-8 Breath Relaxation Exercise."

Frontiers in Psychology: "The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults," "Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia."

Harvard Health Publishing: "Relaxation techniques: Breath control helps quell errant stress response."

International Journal of Yoga: "The effect of pranayama on test anxiety and test performance."

Nepal Medical College Journal: "Immediate effect of a slow pace breathing exercise Bhramari pranayama on blood pressure and heart rate."

Pain Medicine: "The Effect of Deep and Slow Breathing on Pain Perception, Autonomic Activity, and Mood Processing—An Experimental Study."

Right as Rain: "This Is Why Deep Breathing Makes You Feel so Chill."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Can You Learn to Breathe Better?"

 

WHY BETTER BREATHING MATTERS: It’s an involuntary action, but you can still get better at breathing. When you breathe at a balanced tempo, you maintain healthy levels of oxygen and carbon dioxide in your blood. You can learn how to pace your inhales and exhales to relax and manage anxiety too.

BREATHE THROUGH YOUR NOSE: Tiny hairs and mucus, otherwise known as snot, inside your nose help catch and filter out dust that could irritate your lungs. Your nasal passages also warm and moisten the air you breathe in before it gets to your lungs.

DEEP BREATHING EXERCISES: You can learn new ways to breathe. The simple practice of focused breathing can help you lower stress. Just a few minutes of deep, steady inhaling and exhaling trains your vagus nerve, which manages functions like your heart rate. Training it with slow, deliberate breathing may help you relax and reduce anxiety.

SWITCH SIDES: Use your thumb to close one nostril while you breathe through the other, then switch. Close the other nostril with your index finger and breathe again. In between each cycle, briefly squeeze both sides shut. Do this for 5 minutes. This exercise, along with deep breathing, may have healthy effects on blood pressure and heart rate.

HELP FROM A NIFTY GADGET: If you want to train your breathing, try a pacer. These handheld devices use vibration feedback to help you develop a healthy rhythm that’s optimal for you. You can use it when you’re stressed to help you calm down. There are pacer apps for smartphones too.

SLEEP RIGHT TO BREATHE BETTER: Your position in bed could help ease shortness of breath. Lie on your side with one pillow propping up your head and another between your legs. If you prefer to sleep on your back, place one pillow under your head and the other under your bent knees.

SAY OMMMM: Meditation involves deep, focused breathing to help you sweep out stressful or distracting thoughts. Just close your eyes and practice inhaling slowly so that the air expands your belly. This type of breathing encourages the full exchange of incoming oxygen for outgoing carbon dioxide. It can slow the heartbeat and lower or stabilize blood pressure.

BELT OUT YOUR FAVORITE TUNE: Singing may be healthy for your lungs and breathing, even if you have a chronic respiratory illness like COPD or asthma. It can help reduce anxiety too. A trained instructor can teach you how to control your breathing and develop the right posture to improve it.

IMPROVE INDOOR AIR QUALITY: An air purifier in your home can help clean particles from your surroundings to help you breathe better. These small appliances, also called HEPA air filters, are especially helpful if you have asthma. Airborne dust and allergens can worsen your symptoms. But anyone who lives in a big city with pollution may benefit from an air purifier too.

LOSE WEIGHT: If you’re overweight, losing a few extra pounds can help you breathe better. People who are obese may have shortness of breath. Excess belly fat can reduce the amount of air your lungs can hold when you inhale. Losing weight makes it easier to breathe and move. It can also improve your symptoms if you have asthma.

GET MOVING: Exercise helps keep your lungs healthy. Any type will do as long as it’s at least 30 minutes of moderate activity 5 days a week. Regular physical activities like walking or biking can expand your lung capacity, so you can take deeper, fuller breaths.

NAMASTE: Gentle flexibility exercises, like yoga or tai chi, can improve your lung capacity and health. Both of these ancient Asian practices involve learning breathing techniques that improve your strength and well-being. If you’re just starting either practice, don’t do any moves at first that require you to restrict your breathing. 

LAUGH OUT LOUD: Here’s a fun way to exercise your lungs so they stay healthy: Laugh! Lots of belly laughing builds up your lung capacity and works your tummy muscles. A good bout of guffawing also clears stale air out of your lungs and lets fresh air in.

DRINK WATER: Stay hydrated to breathe better too. Drinking plenty of water or other fluids throughout the day keeps the mucus membranes that line the insides of your lungs healthy. If the lining is moist and thin, you’ll breathe easier.

BREATHE EASIER THROUGH YOUR MASK: Wearing a face covering may make breathing feel like it takes more effort. Try these tips: While you’re masked, don’t slump. Good posture makes breathing easier. Take off your mask when you’re alone in your car. If you feel anxious in your mask, pause and take a few deep mouth breaths to calm down.

MEDICALLY REVIEWED BY: Hansa D. Bhargava, MD, WebMD, on December 03, 2020

SOURCES: 

American Lung Association: “Five Ways You Might Be Breathing Wrong,” “Yoga, Tai Chi and Your Lungs: The Benefits of Breathing Through Exercise.”

Brigham Young University Counseling and Psychological Services: “Breathing,” “Paced Breathing Apps.”

Kids Health From Nemours Foundation: “Your Nose.”

Harvard Medical School: “Take a Breather,” “Relaxation Techniques: Breath Control Helps Quell Errant Stress Response.”

Frontiers in Psychiatry: “Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders.”

University of Ottawa Student Academic Success Service: “How to Stimulate Your Vagus Nerve for Better Mental Health.”

Rochester Institute of Technology: “Breathing Pacer Device for Stress and Anxiety Relief.”

Cleveland Clinic: “Positions to Reduce Shortness of Breath,” “Can Air Purifiers Improve Your Lung and Heart Health?”

Trinity Laban Conservatoire of Music and Dance: “Singing for Lung Health.”

Pulmonary Hypertension Association: “Is It Possible to Lose Excess Weight With Lung Disease?”

University of Michigan Health Lab: “Why Does Obesity Lead to Respiratory Dysfunction?”

American College of Allergy, Asthma, and Immunology: “What is the connection between weight and asthma?”

Breathe (Sheffield): “Your lungs and exercise.”

Patient Empowerment Network: “5 Easy Ways to Improve Your Lung Health.”

Rush University Medical Center: “8 Tips for Healthy Lungs.”

New York-Presbyterian Hospital: “How to Breathe Better in a Mask.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Relaxation Techniques: Learn How to Manage Stress”

Life is stressful and sometimes the stress can overwhelm you, but there are steps you can take to learn how to relax. Normal everyday activities like grocery shopping or traffic jams can make you tense. You might find it hard to unplug from digital devices and streaming services in a 24/7 world. Work deadlines, handling the kids or dealing with a difficult relationship can get you down. The coronavirus pandemic, a chronic illness, or caring for an elderly relative might be a strain. “Stress is really how your body and brain respond to challenges, such as pressure at work, [handling] the pandemic, increasing family responsibility, other negative experiences that may impact and create stress,” says David Shurtleff, PhD, deputy director of the National Institutes of Health’s National Center for Complementary and Integrative Health. The COVID-19 pandemic has highlighted the concerns around stress. “We're seeing a lot more anxiety and depression over the last year given the COVID situation,” Shurtleff says.

WHAT IS STRESS?

When you feel overwhelmed or can’t handle a situation, your body might respond in a bad way. The so-called “fight or flight” response kicks in to get you ready to run, and that creates stress. “Experiencing short periods of stress is just fine, in fact, it's even healthy,” says Jonathan C. Smith, PhD, a professor of psychology at Roosevelt University, founding director of the university’s Mindful Initiative, and a prolific author of books on relaxation practices. “Living a stress-free life is unhealthy and dangerous. We need a little bit of challenge to keep us alive,” Smith says. But too much stress isn’t good for you. Some situations, like the isolation you may have faced during the pandemic, for example, can cause ongoing stress, which, in turn, can bring on health problems. It’s normal to feel overwhelmed by something like a global pandemic, but it’s also important to find ways to relax, Shurtleff says. He practices yoga about three times a week and uses a treadmill daily to help keep worries under control. “Stress over time can really impact our bodies and our brains and lead to really devastating chronic conditions such as anxiety and depression,” he says.

TYPES OF RELAXATION TECHNIQUES:

However, a whole range of relaxation practices can help you power down and de-stress. “There's no one shoe that fits all,” Smith says. He points to “five or six” approaches based on scientific observation and experience that really do work for stress reduction. There are other therapies, too, that you might find helpful. You can do one at a time or you can practice some together.

BREATHING EXERCISES:

This is one of the easiest stress reduction practices because you simply focus on your breathing. Sit or lie down in a quiet place, take a deep breath through your nose and breathe out slowly through your mouth, or your nose if it feels better. Texas psychiatrist Gregory Scott Brown, MD, suggests the 4-7-8 approach. Breathe in for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds. Deep breathing can help you calm down and relax, he says. “When I'm talking to patients, I typically start with breath work because, again, we all breathe every single day, but many of us don't realize that breath work, you know, done in a specific way, is medicine,” says Brown, who’s founder and director of the Center for Green Psychiatry in Austin, TX.

MINDFULNESS AND MANTRA MEDITATION:

Mindfulness is an ancient form of mediation that promotes awareness of what’s happening in the moment. It encourages you to focus on your body, your thoughts, and what’s going on around you. Mantra meditation, on the other hand, is the opposite of mindfulness. In this practice, you place all your attention on a single target, like a mantra, a candle flame, or a phrase. In both types of meditations, whenever your mind wanders -- and it will Smith says -- you simply re-focus. It's a brain skill, he says. In that in the first 2 weeks you won't be able to do it very well. Your mind will constantly chatter and distract, and that's normal, that happens. But as you practice, you’ll get better at it.

PROGRESSIVE MUSCLE RELAXATION:

In this technique, you focus on slowly tightening and relaxing muscle groups. You can practice it along with breathing exercises and guided imagery. Find a comfortable place to sit or lay down, close your eyes and take a few deep breaths. Expand your stomach as you breathe in and contract it as you exhale. You can either start with your head and face muscles and work your way down your body or you can start with your toes and work your way up. While you focus on each muscle group, tense and hold for about 5 seconds and relax for 30 seconds, then repeat. “Tensing certain muscle groups while you're combining breath work with that can, again, instill a sense of calm and relaxation,” Brown says. If you have heart disease, talk to your doctor before you start progressive muscle relaxation therapy.

GUIDED IMAGERY OR VISUALIZATION:

Imagine yourself lying on a sandy beach with a soft breeze gently stirring the warm air. Use your senses to smell the saltwater and feel the sun as you transport yourself there. That’s guided imagery or visualization. It uses the power of your mind to change your focus to a peaceful time or event. “If we’re in a stressful situation, you know, just shifting our mind and focusing on a time when we were really, really relaxed” is an effective way to calm down, Brown says.

AUTOGENIC TRAINING:

In this practice you focus on feeling warmth and heaviness in different parts of your body. Then silently repeat pleasant words or statements for each body part, like my arms feel heavy and warm. This technique can create feelings of emotional and physical calmness. Autogenic therapy also combines guided imagery and breathing exercises to reduce stress and your heart rate.

YOGA AND TAI CHI:

These low-intensity exercises are similar and have been around for thousands of years. Both include physical and so-called “meditative” movements to ease stress and lower blood pressure. In yoga, you perform different stretching and strengthening postures. You remain still and focus on your breathing as you do each posture. Tai chi involves slow, graceful movements, like a dance. You’ll breathe deeply and concentrate on your body as you move your weight from one pose to the next. Depending on your physical abilities, you can perform both exercises while sitting in a chair, although you usually do tai chi while standing. Before you start yoga, it’s a good idea to find a licensed professional who can help you learn the basic postures and which form of yoga might work best for you.

EXERCISE:

Many people swear by exercise to help reduce stress in their daily lives. Whether it’s walking, running, biking, hiking, or tennis, movement of any kind can boost your endorphins, the chemicals in your brain that make you feel good. When your body creates more endorphins, you may find it easier to forget your worries and find a lasting sense of well-being. Atlanta-based life coach Trisha Harp says she often recommends exercise to people she counsels. Harp and her husband work next to each other all day, she says. Several times a week they get up in the middle of the day when they’re feeling in a slump and do a walk and talk. Exercising with someone else can get you out of your physical space and gives you another person to chat with, which is also a stress reducer, she says.

OTHER TYPES OF RELAXATION TECHNIQUES:

Many de-stressing therapies have common goals. They aim to help you pay attention to your body and focus on aspects of your breathing or other exercises that will lower your blood pressure and increase feelings of well-being. You can try:

• Biofeedback, which measures body functions and helps you learn to control them.
• Self-hypnosis, in which a practitioner teaches you to relax when you hear a phrase or get a non-spoken cue.
• Massage therapy, which can include Swedish, sports, Shiatsu, or other types of massage.
• Music therapy, when a therapist uses music to accomplish health goals.
• Art therapy, which uses art to enhance your physical, emotional, and mental well-being.
• Aromatherapy, or using essential oils as a type of treatment.
• Hydrotherapy, which can include soaking, compresses, or even steam baths.

­While relaxation practices are mostly safe for heathy people, there have been reports of negative impacts, such as increased stress, bad thoughts, or a fear of losing control. Talk to your doctor about what practice might be best for you, depending on the relaxation technique you want to try and your health.

WebMD Feature Reviewed by Michael W. Smith, Shelby Erdman, WebMD on April 09, 2021

SOURCES:

David Shurtleff, PhD, deputy director of the National Center for Complementary and Integrative Health (NCCIH) at the National Institutes of Health (NIH); acting scientific director, acting chief, Clinical Investigations Branch, Pain and Integrative Neuroscience Branch, Division of Intramural Research, Bethesda, MD.

Jonathan C. Smith, professor of psychology, Roosevelt University, Chicago.

Mayo Clinic: “Exercise and Stress: Get moving to manage stress,” “Mindfulness Exercises,” “Music Therapy,” “Relaxation techniques: Try these steps to reduce stress,”

Harvard Health Publishing: “Relaxation techniques: Breath control helps quell errant stress response,” “Tai chi or yoga? 4 important differences.”

National Institutes of Health: “Mindfulness Matters.”

National Center for Complementary and Integrated Health: “Massage Therapy: What You Need To Know,” “Relaxation Techniques for Health,” “Yoga: What You Need to Know.”

Arthritis Foundation: “Progressive Muscle Relaxation.”

Gregory Scott Brown, MD, psychiatrist; director, founder, Center for Green Psychiatry; affiliate faculty member, University of Texas Dell Medical School, Austin, TX.

Kaiser Permanente: “Autogenic Training.”

Trisha Harp, certified professional coach, Atlanta

Cleveland Clinic: “Art & Music Therapy.”

Johns Hopkins Medicine: “Aromatherapy: Do Essential Oils Really Work?”

North American Journal of Medical Sciences: “Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body.”

National University of Health Sciences: “Hydrotherapy Suite.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Can You Learn to Breathe Better?”

 

WHY BETTER BREATHING MATTERS? It’s an involuntary action, but you can still get better at breathing. When you breathe at a balanced tempo, you maintain healthy levels of oxygen and carbon dioxide in your blood. You can learn how to pace your inhales and exhales to relax and manage anxiety too.

BREATHE THROUGH YOUR NOSE: Tiny hairs and mucus, otherwise known as snot, inside your nose help catch and filter out dust that could irritate your lungs. Your nasal passages also warm and moisten the air you breathe in before it gets to your lungs.

DEEP BREATHING EXERCISES: You can learn new ways to breathe. The simple practice of focused breathing can help you lower stress. Just a few minutes of deep, steady inhaling and exhaling trains your vagus nerve, which manages functions like your heart rate. Training it with slow, deliberate breathing may help you relax and reduce anxiety.

SWITCH SIDES: Use your thumb to close one nostril while you breathe through the other, then switch. Close the other nostril with your index finger and breathe again. In between each cycle, briefly squeeze both sides shut. Do this for 5 minutes. This exercise, along with deep breathing, may have healthy effects on blood pressure and heart rate.

HELP FROM A NIFTY GADGET: If you want to train your breathing, try a pacer. These handheld devices use vibration feedback to help you develop a healthy rhythm that’s optimal for you. You can use it when you’re stressed to help you calm down. There are pacer apps for smartphones too.

SLEEP RIGHT TO BREATHE BETTER: Your position in bed could help ease shortness of breath. Lie on your side with one pillow propping up your head and another between your legs. If you prefer to sleep on your back, place one pillow under your head and the other under your bent knees.

SAY OMMMM: Meditation involves deep, focused breathing to help you sweep out stressful or distracting thoughts. Just close your eyes and practice inhaling slowly so that the air expands your belly. This type of breathing encourages the full exchange of incoming oxygen for outgoing carbon dioxide. It can slow the heartbeat and lower or stabilize blood pressure.

BELT OUT YOUR FAVORITE TUNE: Singing may be healthy for your lungs and breathing, even if you have a chronic respiratory illness like COPD or asthma. It can help reduce anxiety too. A trained instructor can teach you how to control your breathing and develop the right posture to improve it.

IMPROVE INDOOR AIR QUALITY: An air purifier in your home can help clean particles from your surroundings to help you breathe better. These small appliances, also called HEPA air filters, are especially helpful if you have asthma. Airborne dust and allergens can worsen your symptoms. But anyone who lives in a big city with pollution may benefit from an air purifier too.

LOSE WEIGHT: If you’re overweight, losing a few extra pounds can help you breathe better. People who are obese may have shortness of breath. Excess belly fat can reduce the amount of air your lungs can hold when you inhale. Losing weight makes it easier to breathe and move. It can also improve your symptoms if you have asthma.

GET MOVING: Exercise helps keep your lungs healthy. Any type will do as long as it’s at least 30 minutes of moderate activity 5 days a week. Regular physical activities like walking or biking can expand your lung capacity, so you can take deeper, fuller breaths.

NAMASTE: Gentle flexibility exercises, like yoga or tai chi, can improve your lung capacity and health. Both of these ancient Asian practices involve learning breathing techniques that improve your strength and well-being. If you’re just starting either practice, don’t do any moves at first that require you to restrict your breathing. 

LAUGH OUT LOUD: Here’s a fun way to exercise your lungs so they stay healthy: Laugh! Lots of belly laughing builds up your lung capacity and works your tummy muscles. A good bout of guffawing also clears stale air out of your lungs and lets fresh air in.

DRINK WATER: Stay hydrated to breathe better too. Drinking plenty of water or other fluids throughout the day keeps the mucus membranes that line the insides of your lungs healthy. If the lining is moist and thin, you’ll breathe easier.

BREATHE EASIER THROUGH YOUR MASK: Wearing a face covering may make breathing feel like it takes more effort. Try these tips: While you’re masked, don’t slump. Good posture makes breathing easier. Take off your mask when you’re alone in your car. If you feel anxious in your mask, pause and take a few deep mouth breaths to calm down.

REVIEWED BY: Hansa D. Bhargava, MD, WebMD on December 03, 2020

 

SOURCES: 

 

American Lung Association: “Five Ways You Might Be Breathing Wrong,” “Yoga, Tai Chi and Your Lungs: The Benefits of Breathing Through Exercise.”

 

Brigham Young University Counseling and Psychological Services: “Breathing,” “Paced Breathing Apps.”

 

Kids Health From Nemours Foundation: “Your Nose.”

 

Harvard Medical School: “Take a Breather,” “Relaxation Techniques: Breath Control Helps Quell Errant Stress Response.”

 

Frontiers in Psychiatry: “Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders.”

 

University of Ottawa Student Academic Success Service: “How to Stimulate Your Vagus Nerve for Better Mental Health.”

 

Rochester Institute of Technology: “Breathing Pacer Device for Stress and Anxiety Relief.”

 

Cleveland Clinic: “Positions to Reduce Shortness of Breath,” “Can Air Purifiers Improve Your Lung and Heart Health?”

 

Trinity Laban Conservatoire of Music and Dance: “Singing for Lung Health.”

 

Pulmonary Hypertension Association: “Is It Possible to Lose Excess Weight With Lung Disease?”

 

University of Michigan Health Lab: “Why Does Obesity Lead to Respiratory Dysfunction?”

 

American College of Allergy, Asthma, and Immunology: “What is the connection between weight and asthma?”

 

Breathe (Sheffield): “Your lungs and exercise.”

 

Patient Empowerment Network: “5 Easy Ways to Improve Your Lung Health.”

 

Rush University Medical Center: “8 Tips for Healthy Lungs.”

 

New York-Presbyterian Hospital: “How to Breathe Better in a Mask.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

“Surprising Signs You're Not Moving Enough”

 

YOU'RE CONSTIPATED: When you move more, your colon moves more, and it's easier to poop on schedule. Healthy muscle tone in your abs and diaphragm is also key to moving waste through your digestive tract. Consistent exercise can help you stay regular, especially as you age.

YOUR JOINTS ARE STIFF: Achy, hard-to-move joints can sometimes be a sign of inflammatory conditions like arthritis or an autoimmune disease. But joints can also stiffen when you don’t use them enough. Put them to work so they don’t lock up and cause you pain.

YOU'RE ALWAYS OUT OF BREATH: Just like biceps get weaker when you don’t use them, the muscles that help your lungs move in and out as you breathe lose strength if you don’t work them out regularly. The less activity you do, the more breathless you get, even during easy daily tasks.

YOU'RE MOODY: A lack of movement hurts more than just your physical health. It can also increase feelings of anxiety and depression. Get your blood pumping on the regular. Cardio exercises like walking, biking, swimming, or running, will boost and steady your mood, and even improve your self-esteem.

YOUR TANK'S ALWAYS LOW: Feel sluggish and tired most of the time? Exercise helps deliver oxygen and nutrients to your tissues. If you spend most of your time sitting, they aren’t getting the same amount of fuel they need to keep you going.

YOUR METABOLISM’S SLOWER: People with “fast” metabolism may just move more -- even if that movement is fidgeting. The more active you are, the more calories you burn each time you move.

YOUR SLEEP’S SHOT: If you’re tired of counting sheep at night, get up and get moving during the day. When you keep a regular exercise routine, you fall asleep faster, and you sleep deeper once you drift off.

YOU’RE FORGETTING THINGS: Regular exercise tells your body to make more chemicals called growth factors. They boost blood vessel production in your brain. The more blood that gets to your brain, the better you can think, remember, and make decisions.

YOUR BLOOD PRESSURE'S UP: Spending most of your time sitting raises your risk of heart disease. That’s partly because you’re more likely to have high blood pressure, a big risk factor for heart issues like coronary artery disease and heart attack.

YOU HAVE PREDIABETES: When physical activity is a regular part of your life, your body has an easier time keeping your blood glucose under control. Stable blood sugar levels keep you out of the type 2 diabetes danger zone.

YOUR BACK HURTS: When your core muscles are weak from lack of use, they can’t support your back the way they should. This makes it much easier to tweak your back muscles during everyday movements like standing or reaching. Pilates, yoga, and other exercises that use stretching are good for building a stronger back.

YOU ALWAYS WANT TO NOSH: Seems like you’d be hungry more often if you exercised more, but the opposite is usually true. Aerobic exercise like biking, swimming, walking, and running can actually decrease your appetite because it changes the levels of certain “hunger hormones” in your body.

YOU'RE SICK A LOT: Studies show the more moderate activity you get, the lower your chance of catching a cold or other germs. When you make exercise a habit, your immune system gets stronger.

YOUR SKIN HAS LOST ITS SHINE: If your skin looks duller than usual, a lack of movement may be to blame. Some studies show that moderate exercise boosts your circulation and your immune system, which helps your skin keep that youthful glow.

REVIEWED BY: Brunilda Nazario, MD, WebMD on April 22, 2021

Harvard Health Publishing: “Common causes of constipation,” “Don’t be such a stiff,” “Exercise can boost your memory and thinking skills.”

My Lungs My Life: “Physical activity and exercise.”

Johns Hopkins Medicine: “Risks of Physical Inactivity.”

Anxiety & Depression Association of America: “Physical Activity Reduces Stress.”

The Mayo Clinic Diet: “Cardio 101: Benefits and tips.”

Mayo Clinic: “Exercise: 7 benefits of regular physical activity,” “Metabolism and weight loss: How you burn calories.”

CDC: “Lack of Physical Activity.”

InformedHealth.org/Institute for Quality and Efficiency in Health Care: “Low back pain: Why movement is so important for back pain.”

Journal of Sports Science & Medicine: “The Effects of Exercise on Food Intake and Hunger: Relationship with Acylated Ghrelin and Leptin.”

Journal of Sport and Health Science: “The compelling link between physical activity and the body's defense system.”

American Academy of Dermatology Association: “11 Ways To Reduce Premature Skin Aging.”

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The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.