Every one of us breathes,
But, 95% of us are doing it wrong.
Here's how to fix your breathing to improve your health and life:
But, 95% of us are doing it wrong.
Here's how to fix your breathing to improve your health and life:
• Benefits of proper breathing
When you breathe properly, some of the benefits you'll experience are:
• Mental clarity
• Improved sleep
• Greater alertness
• Improved digestion
• Reduced stress levels
• Increased immune response
• Lower heart rate and blood pressure
When you breathe properly, some of the benefits you'll experience are:
• Mental clarity
• Improved sleep
• Greater alertness
• Improved digestion
• Reduced stress levels
• Increased immune response
• Lower heart rate and blood pressure
• Culprits of poor breathing
Causes of poor breathing include:
• Obesity
• Poor posture
• Mouth breathing
• Stress and anxiety
• Holding onto trauma
• Breathing too shallow
• Taking too many breaths
• Breathing through the chest
Causes of poor breathing include:
• Obesity
• Poor posture
• Mouth breathing
• Stress and anxiety
• Holding onto trauma
• Breathing too shallow
• Taking too many breaths
• Breathing through the chest
• Good breathing
Here's what breathing properly looks like:
• Relaxed stomach muscles
• Breaths through your nose
• Your stomach rising and falling
• 360 degrees through your diaphragm
Picture a baby or a toddler taking deep belly breaths.
This is what you want to do.
Here's what breathing properly looks like:
• Relaxed stomach muscles
• Breaths through your nose
• Your stomach rising and falling
• 360 degrees through your diaphragm
Picture a baby or a toddler taking deep belly breaths.
This is what you want to do.
• Breath holds
The better we get at breathing, the longer we can hold our breath.
This is going to be the marker of how we're performing.
1. Take a deep inhale
2. Hold until you feel stress
3. Count the seconds until stressed
Set a goal to increase the time to oxygen stress.
The better we get at breathing, the longer we can hold our breath.
This is going to be the marker of how we're performing.
1. Take a deep inhale
2. Hold until you feel stress
3. Count the seconds until stressed
Set a goal to increase the time to oxygen stress.
• Breathe through your nose
If you're a mouth breather this will take work.
You need to make a conscious decision to breathe through your nose.
At first, it may feel like you can't get enough oxygen, but that will change over time.
When you catch yourself, close your mouth.
If you're a mouth breather this will take work.
You need to make a conscious decision to breathe through your nose.
At first, it may feel like you can't get enough oxygen, but that will change over time.
When you catch yourself, close your mouth.
• Tape your mouth at night
If you're a mouth breather, you can't catch yourself at night.
Fortunately, you can tape your mouth shut when you go to sleep to fix this.
Read how my friend, Dan, did it and the benefits he saw:
If you're a mouth breather, you can't catch yourself at night.
Fortunately, you can tape your mouth shut when you go to sleep to fix this.
Read how my friend, Dan, did it and the benefits he saw:
• Deep breaths
Take deep breaths into your belly.
When you first start, you'll consciously need to do until it becomes natural.
When you're in meetings or waiting in a line, use it as an opportunity to take deep breaths and to do your breath exercises.
Take deep breaths into your belly.
When you first start, you'll consciously need to do until it becomes natural.
When you're in meetings or waiting in a line, use it as an opportunity to take deep breaths and to do your breath exercises.
• Box breathing
Box breathing is my favorite way to improve your breathing.
1. Take a deep breath in (5 count)
2. Hold your breath for 5
3. Breathe out for 5
4. Hold for 5
Repeat this for as long as possible.
Navy seals use this technique to calm themselves down.
Box breathing is my favorite way to improve your breathing.
1. Take a deep breath in (5 count)
2. Hold your breath for 5
3. Breathe out for 5
4. Hold for 5
Repeat this for as long as possible.
Navy seals use this technique to calm themselves down.
• Belly breathing
As you breathe, consciously focus on what's happening with your stomach.
Stand in front of a mirror and watch whether your stomach is rising and falling.
Put a hand on your stomach and feel it rise and fall.
If it isn't focus until it is.
As you breathe, consciously focus on what's happening with your stomach.
Stand in front of a mirror and watch whether your stomach is rising and falling.
Put a hand on your stomach and feel it rise and fall.
If it isn't focus until it is.
• 4-7-8 breathe
To do the 4-7-8 breath:
• Breath in for 4 seconds
• Hold the breath for 7 seconds
• Mouth exhale forcefully for 8 seconds
Benefits include:
• Better sleep
• Reduced stress
• Reduced anxiety
• Managed cravings
To do the 4-7-8 breath:
• Breath in for 4 seconds
• Hold the breath for 7 seconds
• Mouth exhale forcefully for 8 seconds
Benefits include:
• Better sleep
• Reduced stress
• Reduced anxiety
• Managed cravings
• Coherent breathing
Your goal is to breathe at a rate of 5 breaths per minute.
This translates to a 6-second inhale and exhale.
1. Lie down
2. Hands on belly
3. Breathe in for 6 seconds
4. Breathe out to a count of 6
Practice for 10 - 20 minutes per day.
Your goal is to breathe at a rate of 5 breaths per minute.
This translates to a 6-second inhale and exhale.
1. Lie down
2. Hands on belly
3. Breathe in for 6 seconds
4. Breathe out to a count of 6
Practice for 10 - 20 minutes per day.
• Improve your posture
Sitting all day kills our posture.
Our poor posture leads to poor breathing.
Focus on an upright spine, shoulders back, and an open chest.
When we fix our posture, we give our diaphragm room to work, which helps us breathe properly.
Sitting all day kills our posture.
Our poor posture leads to poor breathing.
Focus on an upright spine, shoulders back, and an open chest.
When we fix our posture, we give our diaphragm room to work, which helps us breathe properly.
• Book breathing exercise
1. Lie on your back
2. Put light books on your belly
3. Take a deep breath and raise the books
4. Exhale for twice as long as you inahled for
Repeat this for five to ten minutes.
If the books aren't rising, bring your mind back to your belly.
1. Lie on your back
2. Put light books on your belly
3. Take a deep breath and raise the books
4. Exhale for twice as long as you inahled for
Repeat this for five to ten minutes.
If the books aren't rising, bring your mind back to your belly.
TL;DR:
Proper breathing improves our life and health. Here's how to do it:
• Deep breaths
• Box breathing
• Belly breathing
• 4-7-8 breathing
• Coherent breathing
• Improve your posture
• Book breathing exercise
• Tape your mouth at night
• Breathe through your nose
Proper breathing improves our life and health. Here's how to do it:
• Deep breaths
• Box breathing
• Belly breathing
• 4-7-8 breathing
• Coherent breathing
• Improve your posture
• Book breathing exercise
• Tape your mouth at night
• Breathe through your nose
If you enjoyed this thread and know others who will, then:
1. Follow @IAmClintMurphy
2. Share the first tweet 👇
I simplify psychology, success and money to help you:
• Be better
• Achieve more
• Be financially free
1. Follow @IAmClintMurphy
2. Share the first tweet 👇
I simplify psychology, success and money to help you:
• Be better
• Achieve more
• Be financially free
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