Breathing - a simple guide
Check how effective your breathing is - with these simple steps
- Lie on your back, bend your knees and place your feet flat on the floor, knees close together, feet about hips’ width apart. Place a book under your head so that your nose points towards your knees.
- Place your right hand on your upper chest and your left hand on your abdomen, on top of your navel.
- Close your eyes and breathe for a few minutes and become aware of the movement of the hands when you inhale and when you exhale.
When you breathe in and out, your right hand should remain still. Your left hand should move up as you inhale and down as you exhale. If your right hand is moving, your breathing is too shallow and you are not using your diaphragm correctly.
Also notice how often you breathe and whether you hold your breath. One breath is an inhale and an exhale. You should take around 15 breaths a minute. There should be a brief pause after each inhale and after each exhale.