Everyone can do it, but so few people know how to do it well. Breathing is something we just do!

It’s not something talked about in great lengths in main stream media or print but if you’re into activities like Yoga or meditation (which I’m starting to take a liking too) then you can appreciate the many benefits of breathing better and taking note of your improved physical and mental well-being.

[Found this pic along with a bunch of other cool underwater shots at H2o Photography . I always wondered what it would be like to breathe underwater and the possibilities of possessing this super power. I'm such a comic book geek... ]

I know in my own past experiences and of some of those around me, that life’s challenges can be overwhelming at times, and can result in the development of poor breathing habits which in turn can lead to stress and declining health.

Many researchers have observed that over time, we tend to develop short, shallow breathing patterns replacing the slow, deep belly (diaphragmatic) breathing that most (if not all) of us started with as children. This could impair skeletal muscle and metabolic function, and lead to muscle atrophy and exercise intolerance.

Can Better Breathing Really Help?

Noted expert on integrative medicine, health and well-being, Dr. Andrew Weil, says:

“If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breath correctly. ”

Dr. Weil is certainly not alone. There are countless studies that show proper breathing can decrease anxiety, depression, irritability, muscle tension, and fatigue.

So what are you waiting for?

It’s never too late to teach a (downward) dog new tricks, especially for something as simple as breathing.

If stretchy pants or sitting cross-legged isn’t your cup of tea then try these two simple breathing techniques.

Exhalation Breathing

This slows your breathing to help calm you down.

1. Lie on your back with your arms at your sides and eyes closed.

2. As you begin to breathe in, raise your arms towards the ceiling (elbows bent).

3. Move your arms all the way up and over your head to the floor as you inhale.

4. Now reverse the order. Breathe out (exhale) slowly and smoothly as you return your arms to your sides.

5. After you have done this several times slowly inhale and exhale without moving your arms.

[I didn't want to post a 10 minute video clip of a Yoga master explaining the above steps. I think it's overkill so that's why I prefer the simple picture above. ]

Deep Breathing

This type of breathing is especially effective since it provides extra oxygen to the blood and causes the body to release endorphins, which are naturally occurring hormones that re-energize and promote relaxation.

1. Slowly inhale through your nose, expanding your abdomen before allowing air to fill your lungs.

2. If you’re sitting/laying down or standing still, try it with your eyes closed.

3. Reverse the process as you exhale. Do this exercise for three to five minutes whenever you feel tense.

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