Normal breathing should be in through the nose and out through the nose.

The muscles of your neck, back, shoulders, chest and stomach should be relaxed.

When you are resting, your breathing should be quiet, gentle and regular.

People with a lung condition often change the way they breathe and their breathing can become noisy, irregular and fast. The following exercise will teach you to relax and regulate your breathing.

This must be practiced on a regular basis. To start with, you will need to practice this breathing exercise for five minutes, three times a day, until it becomes your normal way of breathing.

How to…

Please note, you should not practice this breathing exercise immediately after a meal.

• Sit comfortably with a straight back, legs uncrossed and knees shoulder-width apart. Look straight ahead, slightly upwards or close your eyes.
• Place one hand on your upper chest and one on your lower chest. Settle yourself by breathing smoothly and quietly through your nose.
• Focus on the areas of your body where you feel movement as you breathe. In particular, concentrate on the area around your lower chest.
• Try to relax these areas as much as possible.
• After a couple of minutes, move your hand from your upper chest to rest in your lap.
• Relax the rest of your muscles, for example in your face and jaw, neck and shoulders, lower abdomen, hips and legs.
• You may begin to experience a feeling of lack of air. This is perfectly normal and it shows that the exercise is working. Stay calm, in control and above all do not allow your muscles to tense up.
• Continue taking these gentle, relaxed breaths for another three minutes and then let your breathing return to normal. Keep breathing through your nose and resist any urge to take a deep breath.

The importance of nose breathing

The nose is designed for breathing; the mouth is designed for eating.

Correct breathing is in through the nose and out through the nose. Many people who suffer with a respiratory condition find it difficult to breathe in and out of their nose and use mouth breathing unconsciously instead. Breathing in and out of the mouth can cause your airways to become dry and irritated, leading to hypersensitive airways, a dry mouth, sore throat and irritating cough.

Outlined below are the different ways the nose has a positive impact on the air we breathe.

Filtration

The air we breathe may contain dust, pollen, ash, bacterial and hazardous particles.  The nose is designed to filter the air we breathe. The filtered material is trapped and carried away by mucus that lines the nostrils.

Air conditioning

The temperature and humidity of the air we breathe varies widely. Our lungs are very sensitive to cold air and dry air. The nose moistens and warms the air we breathe and avoids irritation of the airways.

Nitric Oxide

Nitric Oxide (NO) is a gas made in the body, found in particularly high quantities in the nose. The way in which Nitric Oxide works is not yet fully understood, however, it is believed that in the nose it acts as a sterilising unit and helps open up the airways.

Try to breathe through your nose at all times. Try to breathe through your nose when you are walking or exercising.