Deep Breathing Exercises for Congestion

According to information from the medical website Medline Plus, nasal and chest congestion are two very common causes of impaired breathing. When you have difficulty breathing deeply naturally, you can coax your breathing to become more fine by practicing deliberate breathing exercises. Although simple, these exercises can help to clear your chest and nose, potentially relieving your congestion altogether.

Belly Breathing

• Practice belly breathing to naturally deepen your breathing patterns, proving some potential relief from congestion. According to information from the University of Missouri--Kansas City, you should begin your practice of belly breathing exercises by lying down on your back in a comfortable position with your hands placed across your diaphragm (around the base of your ribs). Relax and take a deep breath into your stomach, attempting to expand your belly. Use your hands as feedback--if your hands are rising and falling smoothly with each breath, then you are performing the technique properly. Once you understand the mechanics of how to breathe into your stomach, relax and allow your breathing to deepen naturally, paying attention only to ensure that each breath is as complete as you are able to make it. Practice this exercise for 10 to 20 minutes at a time to improve your congestion and additionally to relieve some stress.

Complete Breath

• Practice the complete breath once you feel comfortable performing the belly breath (usually after two to three weeks of regular practice). Unlike belly breathing, you should practice the complete breath while sitting straight up. Keep your spine straight, your chin tucked in and your head properly aligned with your ears above your shoulders. Initiate the movement in the same fashion as belly breathing, drawing a deep breath into your lungs by using the movement of your abdominal muscles and your diaphragm. After your stomach is completely filled with air, continue breathing into the chest area, expanding the ribcage as well. Once the breath is complete, hold it for a second before releasing it slowly, beginning by contracting the ribcage fully before letting the air out of your abdominal region. Keep the rest of your body fully relaxed during this exercise, paying special attention to your face and hands (because when these areas of the body relax, the rest of the body tends to follow suit). Repeat complete breathing for 10 to 20 minutes at a stretch, which can be used in conjunction with (or in lieu of) belly breathing to relax your lungs, improve your breathing and further relieve the symptoms of congestion.