Everyday exercises - Breath ReTraining

It is important to practice good breathing if you have dysfunctional breathing. Start by practising the methods twice a day, such as morning and evening. After practising for a while, you will feel a change. Once you can feel that you are breathing calmly and using your diaphragm muscles you don't need to train regularly anymore. Spend five minutes on breathing exercises and five minutes on relaxation. Initially, it’s good to lie down when exercising. This makes it easier to breathe with your diaphragm muscles. You can do the exercises while listening to what I say here: Lie on your side with a pillow under your head and neck. You can bend one leg so as to rest more comfortably. Close your mouth and breathe through your nose. Relax your jaw and tongue. Let your tongue rest freely in mouth. Do not clench your teeth. Keep your tongue wide and soft you may feel your tongue come to rest against your cheek. Use your diaphragm muscles to breathe. You can feel this as a forward movement of your stomach just below your ribs. You may also notice your lower chest moving upwards so you become wider. Do not take deep breaths. When exhaling: let the air escape again until your chest feels relaxed, without forcing the air out. Repeat the breathing exercise slowly ten times. Counting inside your head may help you keep track. Count to two when breathing in and count to four when breathing out. Like this: In-2. Out-2-3-4. In-2. Out-2-3-4. If counting distracts you, follow these steps instead: In - and out-out-out-out. In - and out-out-out-out. After ten breaths while lying on your side it is good to move your body to another position. For example, sitting up with your arms loosely across your chest. At first, you need to concentrate to breathe in this way. In my experience, you can quickly use the method during the day to sneak in a little practice here and there. In this way, you can spend a little bit of time paying attention to good breathing several times over the course of the day. So then you've already started to breathe properly.