Wellness@Work: Six breathing exercises to improve respiratory health 

Most of us look forward to fall to get a break from the heat of Gulf Coast summers. But the new season doesn’t mean we all get to breathe easier.  

Those who already suffer from respiratory issues may have a difficult time when the weather changes. A mixture of those fall smells and the cooler air can cause a variety of triggers affecting the nose and sinuses or airway constriction in the lungs. 

Breathing exercises can help improve lung capacity, increase oxygen intake, and promote relaxation. Here are some effective breathing exercises to improve your respiratory health: 

• Diaphragmatic breathing. Sit or lie down comfortably. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your diaphragm (not your chest) to expand. Exhale slowly through your mouth. Repeat for several minutes, focusing on the rise and fall of your abdomen. 
• Pursed-lip breathing. Inhale slowly through your nose for two counts. Purse your lips as if you are going to whistle. Exhale slowly and gently through your pursed lips for four counts. This technique helps keep your airways open longer and improves oxygen exchange.
• Box breathing. Inhale through your nose for a count of four. Hold your breath for a count of four. Exhale slowly through your mouth for a count of four. Hold your breath again for a count of four. Repeat this cycle several times. This exercise can help reduce stress and improve focus.
• Alternate-nostril breathing. Sit comfortably and close your right nostril with your right thumb. Inhale deeply through your left nostril. Close your left nostril with your right ring finger, then release your right nostril and exhale through it. Inhale through the right nostril, close it, and exhale through the left. Continue alternating for several cycles. This technique can promote relaxation and balance.
• Humming breath. Inhale deeply through your nose. As you exhale, hum gently. This can help increase the vibration in your chest and promote relaxation.
• Sipping breath. Inhale through your nose as if you are sipping through a straw. Exhale slowly through your mouth. This exercise can help improve breath control and lung capacity. 

Incorporating these exercises into your daily routine can enhance your respiratory health and overall well-being. If you have any underlying health conditions, it's advisable to consult with a healthcare professional before starting new exercises. 

About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health. She is also a certified breath coach.        

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.