Physiotherapists provide a medically grounded, comprehensive approach. Their specialised training, evidence-based methods, and integration with other healthcare services make them the preferred choice for those seeking to improve their breathing and health.
Breathing Support
A Summary of Good Breathing
Good breathing at rest involves using the bottom part of your chest, and the most important muscle used for your breathing is the DIAPHRAGM.
The diaphragm is a strong flat, muscle which is attached to the lower edges of the ribs. It separates the chest from the gut. It is shaped like the dome of an umbrella when relaxed.
As you breathe IN it contracts and moves downwards drawing air into your lungs. This causes your tummy to expand.
As you breathe OUT the diaphragm moves upwards, expelling the air from your lungs.
It is only during increased activity that the upper chest opens up to draw in the extra air that you need. This can also happen when you are stressed or excited.
What Can I Do
The first step is to gain an awareness of the way that you are breathing. Here are a few simple exercises to get you started.
Notice Your Breathing: When sitting and resting, pay attention to whether you breathe through your nose or your mouth.
Listen to Your Breath: Can you hear your breathing?
Feel Your Breath: Place one hand on your tummy and the other on your chest. Feel the movement as you breathe or look in the mirror to observe how your chest and abdomen move.
Watch the “How to assess your breathing” video.
How to Help Yourself
Now that you have gained an awareness of how you are breathing, it’s time to work on developing a “good breathing pattern” This means moving air in and out of the lungs using minimum effort and the right muscles.
Take a look at the resources and media sections, and scroll down for more detailed information.
Should I breathe through my nose or my mouth?
You should be breathing through your nose while resting. Nose breathing is important as it cleans, warms and moistens the air before it reaches your lungs. It helps to slow down the breath and also encourages diaphragmatic movement..
Mouth breathing allows larger, quicker breaths. This results in the air being dry, cold and unfiltered, exposing your lungs to pollutants and particles which can be harmful to your lungs. Upper chest breathing is more common when mouth breathing.
Do you sigh or yawn a lot?
It is normal to sigh and yawn occasionally. Frequent yawning and sighing can be a sign of breathing pattern disorder.
Should I hear myself breathing?
If you can hear yourself breathing at rest, it may be that you are over breathing. You may be taking bigger breaths than needed or breathing too fast. Forcing the air in or out can be another cause of noisy breathing, keeping the breath quiet helps regulate your breathing.
How should I be breathing at rest?
At rest or relaxing breathing should be mainly at the bottom of your lungs- your tummy should rise as you breathe in and fall as you breathe out, and your upper chest should be still.
It’s normal for your upper chest to move on activity. Movement in your upper chest while at rest could mean you are using the wrong muscles leading to a less efficient breathing pattern possibly over-breathing or hyperventilation is occurring.
What is a normal breathing rate at rest?
Ideally you should be breathing 8-12 breaths a minute whilst at rest. A higher rate is less efficient and can be exhausting.
How do I practice a ‘Good Breathing’ technique?
Lie comfortably on your back or side with a pillow if you need. Place one hand on your stomach
Gently close your mouth, lips together and keep your jaw loose.
Breathe in gently through your nose, feeling your tummy move outwards and expand as you breathe in. The breath should be gentle, smooth and silent.
Breathe out lightly through your nose if possible, without pushing, keeping your stomach relaxed.
Make sure you relax and pause at the end of each breath out.
When you breathe in, your upper chest should be relaxed and not moving or minimally. From time to time place your hand on your upper chest to check this.
As you repeat this sequence be aware of any areas of tension in your body and concentrate on ’letting go’, particularly jaw, neck, shoulders and hands.
It is important to change your breathing pattern slowly and stop if you need to.
You should practise as often as you can. Try little and often, e.g. three minutes every hour. Progress to practising whilst sitting, then standing and finally walking and pay attention to your posture
As your body adapts to this way of breathing, you will find it requires less time and energy and is more relaxing. Remember, the more time put into practising, the sooner you will feel back in control.
Further support and resources
We have also put together some additional help in the way of videos, leaflets, and recommended reading. So don't forget to visit the resources and media page to find out more!