Better breathing with Buteyko

We breathe 20 to 30 THOUSAND times a day.  That’s a lot of chances to feel better!  Here are some simple ways to improve your breathing, from Jen Tiller’s ‘Personal Best’ programme, combining the clinically proven Buteyko Method and a range of practical techniques for relaxation and mindfulness. Notice what you’re doing. Are your shoulders relaxed and still?  Is your posture upright?   Is your mouth closed?  Is your breathing silent?   If yes, that’s good!  If not, there’s some work to do!  Breathe quietly through your nose – yes, in AND out, all the time except when speaking or eating etc.  It reduces over-breathing, filters out dust and pollen, prevents loss of moisture from the mouth (important during exercise), warms air before it reaches the throat in winter, and adds tiny amounts of Nitric Oxide to the oxygen which improves oxygen uptake into the lungs.  Good breathing is slow, gentle, silent breathing – it’s efficient, and it feels good!  If you put a finger under your nose, notice how much ‘breeze’ you feel on the out breath.  If you slow down the out breath, over time you can end up just feeling a slight warmth – this is ideal when you are at rest.  BLOCKED NOSE?  Breathe out, pause, and wait a few seconds.  Repeat.  Often the inflammation in your nose will reduce enough to create a small opening in the airways.  As much as possible, use your nose to breathe – USE IT OR LOSE IT! Use diaphragm breathing.  The most efficient breathing is done in the lowest part of the chest and belly – think of the way a healthy...