Balanced Breathing: A Beginner’s Guide

The concept is simple: balanced breathing means you breathe in and breathe out for equal amounts of time.

But the upside is amazing: there is no quicker way to calm your nervous system, sharpen the mind and reduce stress than by breathing well. Unfortunately, many of us seem to forget how to breathe as we get older, leading to shallow breath patterns that leave us short on oxygen. 

Begin by breathing deeply

Diaphragmatic breathing, also known as deep breathing, begins by contracting the diaphragm, inhaling through the nose and filling your lungs with air. In this way the abdomen, and not the chest, will expand outward as you saturate all the cells of your body with the oxygen they need to respire. To step it up just a notch further, and turn this basic activity into more of a relaxant, try “equal breathing.“

Practice breathing in through the nose for four seconds and out through the nose four seconds and linking the breaths together so that your breathing feels like one continuous cycle. The rhythm will help calm your mind during moments of stress. You can use this technique before bed, during a stressful commute, or during a free minute at work. At Espinosa Family Chiropractic, we believe in the power of breathing and we want to help you breathe your best. See how we can improve the function of your diaphragm and its accessory muscles by calling our office and scheduling an appointment today. 

Dr. Raymond Espinosa, D.C.