30 Ways to Breathe Better
In this episode, know about 30 different breathing methods that can help with energy, sleep, physical performance, mental performance and more. Also get some fascinating information from the book Breathe by Belisa Vranich.
It’s no secret I’m infatuated with the importance of breath. From my daily practice of starting each day with 5 minutes of deep breathing to the HEPA air filter and air purifiers and essential oil air diffusers I have installed my home and office to articles I’ve written about breathing such as How to Breathe The Right Way and How Should You Breathe During And After You Workout? you could say breathing is a physiological function I focus on just about all day long.
In my quest to always become a better breather, I recently read a breathtaking (sorry, I couldn’t help myself) book entitled Breathe by Dr. Belisa Vranich. In the book, Dr. Vranich shows us how breathing the right way can help with stress, illness, and a whole host of issues. As one of the most comprehensive treatises I’ve ever read on breathing, the book contains information on why breathing is so crucial, how to do know if you’re doing it wrong, how to know if you’re doing it right and, of course, plenty of quick and dirty tips on a host of different breathing techniques—all of which you’re about to discover in this episode on 30 ways to breathe better. (Stay tuned at the end of the episode for a bonus exercise from Breathe, which you can only find in the audiobook!).
Let’s delve right into each of these breathing tactics, shall we?
30 Ways To Breathe Better
4-7-8 breathing: An example of a counting breath or breathing isometric, in this technique one inhales quietly through the nose and exhales audibly through the mouth. The tip of your tongue is placed against the ridge of tissue just behind the upper front teeth through the entire exercise. The inhale is completed through the nose for 4 counts, breath is held for 7 counts, and the exhale is completed through your mouth, making a wooshing sound for 8 counts. The cycle is repeated 3 more times.
Belly breathing: Also known as “abdominal breathing” is marked by expansion of the abdomen rather than the upper chest. While the belly breathing taught in this book is exaggerated and important for dismantling bad breathing habits, there being a slight expansion of the middle is important in that it means the diaphragm is moving to expand the middle, where the best part of the lungs are pushing abdominal organs down (which helps with digestion) to create more room in the ribcage for the lungs to expand to their capacity.
Breath walk: Combines distinct patterns of breathing—ratios, intervals, and breath types—that are synchronized with walking steps and meditative attention. Directed breathing and focused attention can be utilized for personal growth, pain control, and relaxation, and are used by many forms of martial arts and athletics.
Buddhist breathing: Buddha quite openly and continually advocated Breath Meditation or Anapanasati, an awareness of the inhaling and exhaling breaths. It starts with an awareness of the ordinary physical breath, which, when cultivated correctly, leads one into higher awareness.
Buteyko breathing: Based on the assumption that numerous medical conditions, especially asthma, are caused by hyperventilation, this breathing technique (breathing slowly through the nose) was developed in the 1950’s by Konstantin Buteyko, a Ukrainian doctor. It purports to break the vicious cycle of rapid, gasping breaths, airway constriction, and wheezing.
Circular breathing: Produces a continuous tone, often used by players of wind instruments. By breathing in through the nose while simultaneously pushing air out through the mouth using air stored in the cheeks, an uninterrupted tone is achieved. It is used extensively in playing many instruments; e.g., the Australian didgeridoo, the Sardinian launeddas, and the Egyptian arghul. A few jazz and classical wind and brass players also utilize some form of circular breathing. Essentially, circular breathing bridges the gap between exhalations. The air stored in the person’s cheeks is used as an extra air reserve to play with while they sneak in a breath through their nose. Bounce breathing is an advanced form of circular breathing.
Clavicle breathing (aka shallow breathing): Clavicle breathing draws air into the chest area by raising the shoulders and collarbone (clavicles). Oxygen reaches only the top third of the lungs; this is the most superficial mode of shallow breathing.
Coherent breathing: Involves breathing at the normal rate of five breaths per minute with an equal inhalation and exhalation. This method claims to facilitate circulation and autonomic nervous system balance by creating a wave in the circulatory system, the “valsalva wave” (a term coined by Stephen Elliott).
Costal breathing (aka lateral breathing): A technique in which inspiration and expiration are produced chiefly by horizontal and lateral movements of the ribs.
Counting breath (breathing isometrics): With the body relaxed, a breathing pattern is maintained. Depth and rhythm may vary. Inhales should last several seconds; exhales are long and slow through your teeth, or with pursed lips, whichever feels more comfortable. When in an isometric exercise position, a regular count should be established, because holding the breath during an exercise is not a good idea – and may even be dangerous.
Diaphragmatic breathing: A type of breathing exercise that promotes more effective aeration of the lungs, consisting of moving the diaphragm downward during inhalation and upwards during exhalation.
Holotropic breathing: Developed by Stanislav Grof as an approach to self-exploration, and healing that integrates insights from Eastern spiritual practices as well as modern consciousness research in transpersonal phycology. The method comprises five components; group process, intensified breathing, evocative music, focused bodywork, and expressive drawing.
Lateral breathing: Focuses on filling your sides and back. The exhale brings the entire middle into the center. It’s sometimes used interchangeably with costal breathing, which is used to deepen the voice and to treat stammering; however, in costal breathing the focus is on the ribcage all the way around the body.
Lung capacity: There are two different measures of lung capacity/ lung breathing capacity: tidal volume, which is the measure of the amount of air that flows in and out of your lungs during normal breathing and tidal breathing is the breathing you do without thinking. And, vital lung capacity, the equivalent of taking a deep breath before going under water or exhaling fully after surfacing. In a clinical setting, doctors measure vital lung capacity with a device called a “spirometer”.
Merkaba breathing: A meditation that consists of seventeen breaths, each visualized as a different geometric shape. It’s based on the theory that the physical body and spirit can be transported through different dimensions. Also called “spherical breathing”.
Nadi shodhana pranayama (aka “alternate nostril breathing”): Used to destress, relax, and balance the mind. To complete the first round, press the thumb on the right nostril and breathe out gently through the left nostril. Next breathe in through the left nostril gently, then press closed with a finger. Remove the thumb from right nostril and breathe out through the right nostril. Breathe through the right nostril, close, and exhale from the left. Continue with inhales and exhales, alternating between nostrils.
Patterned breathing: Use a certain “count” on the inhale and the exhale.
Some have “holds” or “retentions” at the top of the inhale or top of the exhale, while in others the exhale starts immediately after the inhale is full. The goal of patterned breathing is to slow down the breath and either distract (from pain) or help focus on the breath.
Perfect breathing: Promotes slower breath and fosters an alert state of mind and a relaxed state of breathing. The technique is to used several times a day and should show immediate benefits. Don Campbell, proponent of the method, reports improved mental focus and increased energy. Related practices include: energy wave breathing, waterfall breathing, and imagination breathing. Also termed “conscious breathing”.
Pranayama breath: Yogic breathing techniques that help control the “prana” or vital force (also known as “chi”, “qi”, or “ki”). The most popular are dirga pranayama (three- part- breath), ujjayi pranayama, (ocean breath), nadi shodhana pranayama (alternate nostril breathing), and kapalalabhati pranayama (light skull breathing).
Pranic breathing: A six-step form of breathing that aspires to increase, control, and direct the prana, or vital life force. The first step clears negative emotions and limiting beliefs; the second utilizes a highly energizing breathing technique to boost vitality; the third manipulates energy (through scanning, sweeping, and energizing); the fourth step involves energetic hygiene; the fifth step, meditation; the sixth step (final step) consists of the two very powerful energy generation exercises.
Recovery breath: A fast breathing exercise that is a combination of all the preliminary exercises taught, that then goes into a state of “gentle’ “natural” breathing, rest, and a meditative state. It helps to calm and recover after a competition or test. Calming the body, lowering cortisol, and going back to a “rest and digest” alert but calm state and helps combat the effects of oxidative stress. Recovery breath is also called “active meditation”.
Reichiam breathing (armor): Wilhelm Reich related difficulties in emotional wellbeing to functional problems on a bodily level, as reflected in disrupted breathing. He induced a sense of peace and calm in his patients by guiding them to focus only on their breath. In Reich’s opinion, the blocking of feeling, motility, and energy in the body creates an “armor” theta defends one from threatening internal impulses and from external dangers.
Resistance breathing: The goal is to employ resistance in order to strengthen the muscles used in respiration. Apart from people with breathing disorders, many singers, divers, martial artists, and athletes incorporate resistance breathing into their regimen. Resistance may be provided with the use of respiratory muscle trainers, or by creating physical obstacles – such as pursing the lips to increase resistance during breathing.
Rhythmic breathing: A breathing technique used for running described by Budd Coates in his book Runner’s World Running on Air. It centers around the idea that rhythmic breathing increases lung volume; improves awareness and control; helps prevent injury and side stitches; improves running for those with asthma; allows runners to quickly set a pace for quality training and racing; and helps athletes manage muscle cramps.
Sithali: Referred to as “ tongue hissing” because during the inhale, air is drawn in through a protruding tongue folded into a tube. As a result, the air passes over a moist tongue, thereby refreshing the throat. Faster or slower inhalation makes possible variations in loudness and softness and smoothness of a reversed hissing sound. The tongue is drawn back into the mouth, and the lips are closed at the end of inhalation. One can breathe out either through the mouth or alternately through the nostrils.
Sports breathing: Breathing techniques related to improved performance during such sports as swimming, biking, or weight lifting, or breathing exercises for endurance and conditioning that train inspiratory and expiratory breathing muscles. Also used after competitive events to reduce stress and tension and induce a calmer state.
Tao Yin breathing: Consists of postures, meditation, and breathing patterns to strengthen and relax the back and energize and relax the lumbar area. The goal explains Taoist master Mantak Chia, is to achieve harmony between chi and external energies, and revitalize the body and spirit. Also known as Taoist Yoga.
Taoist reverse breathing: Traditionally used by quigong practitioners, healers, and martial artists, it reverses the in-and-out movements of the abdomen present in natural breathing: the abdomen contracts inward during inhalation and relaxes outward during exhalation. When the diaphragm moves downward and the belly contracts inward during inhalation, the resulting pressure in the abdomen “packs” the breath energy; when the diaphragm relaxes upward and the belly releases outward during exhalation, the pressure is suddenly released. Taoist reverse breathing is an advanced method and should only be undertaken with guidance.
Thoracic breathing: A dysfunctional, ineffective way of breathing that does not use the diaphragm, but rather the intercostal muscles. Thoracic breathing tends to be inefficient, shallow, and rapid, which may result in too much carbon dioxide retained in the body and respiratory acidosis.
Transformational breathing: Popularized by Dr. Judith Kravitz, who posits that this technique facilitates the natural healing process for all types of trauma and for beneficial maintenance of optimal health, Transformational breathing is an active exercise that uses the breath to release tension within the body. The breathing technique is a deep breath in through the mouth while inflating the abdomen and a gentle sigh out on the exhale. There is no pause between inhale and exhale.
Yogic breath: Incorporates three types of breathing – collarbone (clavicular) breathing, chest breathing, and abdominal breathing – thereby utilizing full lung capacity. With the inhalation, the abdomen extends forward and the chest is expanded; with the exhalation, the chest and the abdomen return to their original position, united into a flowing wave.
Whew! While this may seem like a dizzying array of breathing patterns to learn and to play with, just remember: breathing exercises are – well –exercises! Just like squats, lunges, push-ups, etc. you can learn each one at a time and eventually possess a potent arsenal of breathing techniques that I guarantee will enhance your body and brain performance, your sleep, your focus, your health and beyond.
Finally, be sure to grab the Breathe on Amazon, Barnes & Noble, Indiebound, Booksamillion, or Audible. Check out the special audiobook clip below from the introduction of the book and tuen in in the player in the top right hand corner of this page to hear a special bonus breathing exercise. If you have questions, comments or feedback about these 30 ways to breathe better, you can join the conversation at Facebook.com/getfitguy!
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About the Author
Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.
