Session 1: Stomach and nose breathing
The video below will show you how to practise stomach and nose breathing. Stomach breathing can be used to relieve your asthma symptoms (such as feeling short of breath). You should aim to practice stomach breathing regularly during the day. Nose breathing stops dust and bacteria getting into your breath, as well as making it warmer. You should try to nose breathe all the time, or whenever you remember.
- Lie down in a comfortable place. You may want to place 1 or 2 pillows behind your head and loosen any tight clothing.
- Close your mouth and breathe through your nose.
- Relax your shoulders and chest.
- Put one hand on your stomach and one on your chest.
- Breathe in and out as normal. Be careful not to take any big breaths.
- Now, as you breathe in gently, try to keep your chest still whilst allowing your stomach to rise ('pushing your stomach out').
- As you breathe out allow your stomach to fall gently – do not force it.
Click to watch the video below:
How often should I practise? You can practise as much or as little as you want - depending on how much free time you have. Most people practise once or twice a day at first. The more you practise, the easier breathing retraining becomes.
When you're comfortable with stomach and nose breathing, click below to unlock the next session - slow breathing. You may want to practice for a few hours or days before moving on - whatever suits you.