How to Breathe in Through the Nose and Out Through the Mouth

Learning deep breathing techniques can help you reduce stress and fatigue and increase your stamina during activity, or exercise. Deep breathing can also be helpful in improving circulation in your lymph system, the network that transports infection-fighting cells throughout your body. If you don't already breathe in through your nose and out through your mouth, you may find that it takes some practice to learn. With time, this style of breathing will become second nature.

Instructions

• 1

  Sit in a comfortable chair, or on the floor. Don't slouch. It will be easier to take a deep breath if you keep your spine straight.

• 2

  Exhale through your mouth once, before beginning deep breathing exercises.

• 3

  Place one hand on your abdomen and the other hand on top of your chest.

• 4

  Inhale and watch the hand on your abdomen rise, as you take a deep breath. Keep your mouth closed as you inhale. If the hand over your chest rises, you are not taking a deep enough breath.

• 5

  Hold the breath for 7 seconds, or for as long as you find comfortable. Exhale slowly through your mouth, tightening your abdominal muscles as you exhale. Allow the air to gradually exit your lungs rather than releasing it in one quick breath.

• 6

  Repeat the exercise three or four times.