How to Resume Normal Breathing After Exercise

During exercise, your cardiovascular system and respiratory system work together to ensure an adequate supply of oxygenated blood for the muscles in motion. Since blood is circulating through the body at a quicker pace, the lungs must also work faster to release carbon dioxide and take new oxygen into the body. But once your sweat session comes to an end, your heart and lungs can slowly return to a normal rate. Taking a few minutes to focus on your breathing can help your body return to its baseline level of effort.

Things You'll Need

• Pillows

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Instructions

• 1

  Slow your pace gradually, rather than transitioning from full-intensity exercise to a complete stop. Walking around for five to 10 minutes allows your heart rate and respirations to gradually return to normal.

• 2

  Take deep, even breaths as you walk. If possible, inhale through your nose and exhale through your mouth. This technique may be difficult if you have allergies or asthma. In that case, breathe in and out through your mouth if it’s more comfortable.

• 3

  Lie down on your back after a few minutes of walking. If desired, position a pillow under your head and knees. Place one hand on your chest and one hand on your abdomen.

• 4

  Exhale through your mouth for a count of six to eight seconds.

• 5

  Inhale slowly through your nose for a count of three to four seconds. When you inhale, the hand on your abdomen should lift higher than the hand on your chest. This type of breathing is referred to as abdominal breathing or diaphragmatic breathing.

• 6

  Hold your breath for about five to six seconds. Then, slowly exhale through your mouth for a count of six to eight seconds.

• 7

  Repeat the inhale-exhale cycle for four more breaths.