Check out these powerful breathing techniques to improve your health and your time on the water!

In this article, we discuss ten breathing techniques you can use every day to improve your health, wellness, and your stamina on the water.

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Your breath is vital...

Whether you’re paddling long distances, catching waves, running the blacktop, or sitting on the couch, how you breathe affects the vitality and health of your body.

Most of us take small, shallow breaths throughout the day...

This is because we aren’t paying attention to the way we breathe when we’re lost in activities such as work, study, or even play.

In fact, Emma Ferris, a physiotherapist and breathing coach with the Breath Effect, says 80 percent of the population experiences breathing dysfunctions and has developed poor techniques throughout the years...

“And that can range from breathing through the mouth, breathing through the upper chest and neck muscles, having altered breathing rhythm and rate, or keeping the body in a stress state for long periods of time,” she explains.

The last suggestion she makes is often the reality for most people...

With short, shallow breaths our bodies are unable to enter a relaxed state. As a result, we’re in a mid-fight-or-flight response which elevates our heart rates, increases certain stress hormones, slows healing processes, and even ages us at a quicker pace.

All things we’d like to avoid or at least slow down...

SUP and Your Breath

When it comes to being on a SUP, your breath is just as vital.

If you hold your breath, your stamina decreases. In addition, you won’t gain as many benefits from exercise if your muscles are chronically deprived of important oxygen.

Understanding this, we take the approach to view SUP as a breath and movement practice...

When they are tied together and work in unison – full deep breaths combined with a proper paddle stroke – if you meet any duress, say for example, while paddling through the whitewater of the ocean, catching a wave, or being pulled under a breaking one, or even when you meet a boat wake or a strong wind on the water, you’ll be better prepared for any challenge.

Part of our SUP practice then is to always combine the breath with each paddle stroke...

However, you can’t spend all of your time on the water working on your breathing. To experience real change, it’s important to take the practice on land and into your everyday life.

To do this, we’ve compiled a list of the best breathing exercises below. In addition, we explain when and why to use each technique.

By understanding and using the techniques discussed below, your lungs will be better trained to increase your health and vitality, both on and off the water.

Ready to improve your breathing and your health? Let’s start with #1…

How Do Breathing Exercises Help with Stress Reduction?

Stress is an inevitable part of life, but understanding how to manage it is key. Breathing exercises are a powerful, natural tool for reducing stress.

The Science Behind Stress and Relaxation

When you face a stressful situation, your brain triggers the release of hormones like adrenaline and cortisol, which helps you focus. This response is controlled by the sympathetic nervous system. Conversely, when you're relaxed, the parasympathetic nervous system takes over, helping you unwind and conserve energy.

However, prolonged activation of the sympathetic system can leave you feeling chronically stressed. This is where breathing exercises come in.

How Breathing Affects Your Nervous System

Deep, slow, rhythmic breathing activates the parasympathetic nervous system. This activation directly impacts your heart via the sinus node, a bundle of nerves. As you exhale, parasympathetic activity increases, lowering your heart rate and promoting a sense of calm. According to Christopher Kopplin  from the University of Bayreuth, this phenomenon, known as sinus node arrhythmia, allows your body to calm down through controlled breathing.

Scientific Evidence

Research supports the efficacy of breathing exercises in stress reduction. A study conducted in 2022 demonstrated that subjects practicing specific breathing techniques reported significantly lower stress levels compared to those using conventional breathing methods.

Belly Breathing and the Vagus Nerve

One effective technique is diaphragmatic breathing, also known as belly breathing. By expanding your belly as you inhale, you stimulate the vagus nerve. Increased activity of this nerve helps to downregulate cortisol, the stress hormone. So, the next time you're stressed, try to breathe from your belly—it's more effective than shallow chest breathing.

Thousands of people have successfully reduced their stress levels through these simple yet effective techniques. By incorporating deep, measured breaths into your daily routine, you can better manage stress and improve your overall well-being.

What are Breathing Exercises and Why are They Important?

Breathing exercises involve controlled and intentional breathing patterns designed to enhance physical and mental well-being. These exercises are a straightforward yet powerful way to improve your overall health.

Importance of Breathing Exercises

1. Oxygen Supply: Breathing is essential for delivering oxygen throughout your body, fueling every single cell and process. By optimizing your breathing, you can enhance this vital function.
2. Stress Reduction: Adjusting your breathing can significantly lower stress levels. When you're stressed, your breathing becomes shallow and rapid. By practicing deep breathing, you activate your parasympathetic nervous system, which promotes a state of calm.
3. Improved Sleep: Better breathing techniques can help you achieve more restful sleep. Deep breathing before bedtime can trigger relaxation responses, leading to improved sleep quality.
4. Enhanced Mental Clarity: Proper breathing increases the oxygen flow to your brain, which can enhance focus, concentration, and mental clarity.
5. Overall Well-being: Incorporating breathing exercises into your daily routine can improve your overall sense of well-being. It aids in reducing anxiety, lowering blood pressure, and even boosting your immune system.

How to Practice Basic Breathing Exercises

1. Start Simple: Sit or lie down in a comfortable position.
2. Inhale Deeply: Breathe in slowly through your nose, allowing your lungs to fill with air.
3. Hold the Breath: Pause for a few seconds, then exhale slowly through your mouth.
4. Repeat: Continue this pattern for 5-10 minutes.

These exercises are easy to perform and can be done almost anywhere, making them an accessible tool for improving your health and well-being. By integrating breathing exercises into your daily routine, you can experience significant benefits that contribute to a healthier, more balanced life.

What Are the Additional Physical and Mental Benefits of Practicing Breathing Exercises?

Breathing exercises offer a myriad of physical and mental benefits beyond just calming the mind. Incorporating these practices into your routine can lead to noticeable improvements in various aspects of your health:

Physical Benefits:

• Accelerated Recovery: Engage in breathing techniques to speed up your recovery time after intense physical activity.
• Improved Sleep Quality: Regular practice can help you enjoy more restful and uninterrupted sleep.
• Enhanced Athletic Performance: Many athletes report better performance thanks to increased oxygen flow and endurance.
• Symptom Relief for Medical Conditions: Some studies suggest that breathing exercises may alleviate symptoms of conditions such as rheumatoid arthritis, multiple sclerosis, asthma, and other autoimmune diseases.

Mental Benefits:

• Boosted Creativity: Clear and focused breathing can help unlock creative potential.
• Sharpened Focus and Clarity: Many individuals find that these exercises enhance their ability to concentrate and maintain mental clarity.

Breathing exercises are not just a tool for relaxation; they can have profound impacts on both your physical and mental well-being. By integrating them into your daily routine, you might find yourself performing better in sports, sleeping more soundly, and even experiencing relief from certain chronic conditions.

The Easiest Way to Learn Breathing Exercises from Home

Learning breathing exercises from the comfort of your home has never been easier. Online video courses provide a convenient and engaging way to develop your skills without needing to step outside. Here’s how you can get started:

1. Weekly Themed Modules

Sign up for a comprehensive video course that delivers new content each week. These courses often structure their content around weekly themes, targeting everyday challenges like reducing stress, improving sleep, or boosting creativity.

2. Accessible on Multiple Devices

Access videos directly from your phone, tablet, or laptop at any time. This flexibility allows you to fit your learning into your schedule, whether you have a few minutes in the morning or a longer period in the evening.

3. Engaging Content

Interactive and engaging video content holds your attention and makes learning a fun and laid-back activity. You'll find it much easier to follow along with video demonstrations than with text-only instructions.

4. Expert Guidance

Learn breathing exercises from certified professionals who guide you through each step. Their expertise ensures that you're practicing techniques correctly and safely.

Benefits of Learning at Home

• Convenience: No need to commute or adhere to a set class schedule.
• Comfort: Practice in your own space, where you feel most relaxed.
• Pacing: Move at your own pace, revisiting any material as needed.

Getting Started

To begin, simply choose a reputable online platform offering courses on breathing exercises. Websites like Udemy, Coursera, and YouTube have numerous options tailored to different skill levels and needs.

By utilizing these convenient online resources, mastering breathing exercises from home becomes a seamless and enjoyable journey.

How Can Modifying Your Breathing Impact Your Physiology?

Adjusting your breathing technique can have a significant and positive effect on your body. Here’s a closer look at how it works:

1. Reduction of Stress Levels

Conscious breathing practices can help activate the parasympathetic nervous system, leading to a decrease in heart rate and blood pressure. This relaxation response counteracts the stress hormones in your body, promoting a sense of calm and well-being.

2. Improved Sleep Quality

Better breathing techniques, such as deep diaphragmatic breathing, enhance your ability to fall asleep and stay asleep. This method increases oxygenation, which can help your body relax and unwind, preparing you for a restful night.

3. Enhanced Physical Performance

By focusing on your breath, you can improve your body's oxygen economy. This means that your muscles receive more oxygen, enhancing endurance and reducing fatigue during physical activities.

4. Boosted Immune Function

Specific breathing exercises can stimulate the production of immune cells, enhancing your body’s ability to fight off infections and recover from illnesses.

Why These Techniques Work

The secret behind these breathing exercises lies in their ability to regulate the balance of oxygen and carbon dioxide in your blood:

• Controlled Breathing: Helps maintain the pH level in your blood, ensuring your organs function optimally.
• Increased Oxygen Intake: Enhances cellular energy production, aiding in overall vitality and health.

By integrating these simple yet powerful breathing techniques into your daily routine, you can experience profound improvements in both your physical and mental health.

Medical Conditions Breathing Exercises Can Potentially Alleviate

Breathing exercises offer numerous physical and mental health benefits, extending to the alleviation of various medical conditions. By practicing controlled breathing techniques, individuals can experience significant improvements in both their mental well-being and physical health.

Physical and Neurological Conditions

• Rheumatoid Arthritis: Breathing exercises may help reduce inflammation and pain, leading to improved mobility and quality of life.
• Multiple Sclerosis (MS): Regular practice can enhance body control and cognitive function, which are often compromised in MS sufferers.
• Parkinson's Disease: These exercises can help improve respiratory function and muscle control, alleviate some symptoms such as stiffness and movement difficulties.
• Asthma: Controlling your breathing can greatly reduce the frequency and severity of asthma attacks by improving lung function.
• Autoimmune Diseases: Breathing exercises can modulate the immune system, potentially leading to reduced symptoms and flare-ups in conditions like lupus and Hashimoto's thyroiditis.

Inflammatory and Respiratory Conditions

• Sarcoidosis: By practicing deep breathing techniques, individuals may see a reduction in inflammation and an improvement in lung capacity.
• Vasculitis: Controlled breathing can help manage the inflammation of the blood vessels, potentially reducing associated pain and discomfort.

In addition to the direct alleviation of symptoms related to these conditions, practicing breathing exercises can also foster a sense of mental clarity, better focus, and enhanced creativity. These mental benefits can contribute to an overall improved quality of life, making breathing exercises a valuable addition to many treatment and wellness routines.

Precautions for Safe Breathing Exercises

Breathing exercises can be incredibly beneficial but must be practiced safely to avoid potential risks. Here are essential precautions to consider:

• Always Sit or Lie Down: Because these exercises can influence motor functions, it's crucial to be in a stable, seated, or lying position to avoid falls or other accidents.
• Avoid Water: Never practice breathing exercises in or near bodies of water, such as swimming pools, lakes, or bathtubs. The altered state of consciousness that can occur might lead to drowning.
• Do Not Practice While Driving: Engaging in these techniques can impair your focus and motor control. Therefore, avoid practicing when operating any vehicle, whether it's a car, motorcycle, or even a bicycle.
• Select a Safe Environment: Ensure you're in a safe setting free from potential hazards. Avoid places where losing consciousness could endanger you or others around you.

Following these guidelines will help you enjoy the benefits of breathing exercises while minimizing risk.

1. Deep Breathing Technique

One great way to improve your breathing for SUP is by increasing your lung capacity. To do this, you need to train your lungs to intake more air through each breath.

With more lung capacity you can elevate your cardiovascular health, increase your stamina, and hold your breath for longer durations when taken underneath the waves when SUP surfing.

How To Do The Deep Breathing Technique:

• While standing or sitting, draw your elbows back slightly to allow your chest to expand
• Take a deep inhalation through your nose
• Retain your breath for a count of 5
• Slowly release your breath by exhaling through your nose

2. Diaphragmatic Breathing

How many people do you think use their diaphragm properly with each breath? Not many! As we’ve already stated, most people take small, shallow breaths throughout the day.

But with the proper diaphragmic your body becomes revitalized and you gain more energy. You can use this practice throughout the workday if you start to fade. In fact, with enough practice, you can replace your midday coffee break with this breathing exercise for real, lasting, and healthy energy.

How To Do Diaphragmatic Breathing:

• Position yourself on your back with your knees slightly bent and your head on a pillow
• Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the true movement of your diaphragm (maybe for the first time?!)
• Slowly inhale through your nose feeling your stomach expanding into your hand
• Keep your other hand as still as possible
• Exhale using pursed lips as you tighten your stomach muscles, keeping your upper hand still
• Feel the movement of your diaphragm to train yourself to take these deeps breaths throughout the day
• The more you practice this type of deep breathing, the easier it will become!

How Does Diaphragmatic Breathing Stimulate the Vagus Nerve and Reduce Cortisol Levels?

The Science Behind Diaphragmatic Breathing

Diaphragmatic breathing, often referred to as "belly breathing," involves expanding the abdomen rather than the chest during inhalation. This technique activates the diaphragm, a large muscle located at the base of the lungs.

Engagement of the Vagus Nerve

When you practice diaphragmatic breathing, the movement of the diaphragm massages internal organs and stimulates the vagus nerve. The vagus nerve is a critical part of the parasympathetic nervous system, which helps regulate the body’s rest-and-digest activities.

Impact on Cortisol Levels

Stimulating the vagus nerve initiates a calming response in the body. Specifically, it downregulates the production of cortisol, the hormone most commonly associated with stress. By reducing cortisol levels, diaphragmatic breathing can help alleviate symptoms of stress and promote a sense of relaxation.

In summary:

1. Diaphragmatic Engagement: Belly expands as you inhale.
2. Vagus Nerve Stimulation: Diaphragmatic movement massages the vagus nerve.
3. Cortisol Reduction: Vagus nerve activation leads to lower cortisol levels, reducing stress.

Incorporating belly breathing into your daily routine can be a simple yet powerful way to enhance your overall well-being.

3. Alternate Nostril Breathing Technique

Alternate nostril breathing, known as nadi shodhana pranayama in Sanskrit, also aids in relaxation. The term loosely translates to, “Subtle energy clearing breathing technique.”

It has also been shown to increase cardiovascular function and lower your heart rate. But one interesting fact James Nestor discusses in his book Breath is that each nostril is linked to a different part of your brain and has a different function.

He states that the left nostril is linked to your right brain hemisphere and works to slow down your heart rate and decrease stress. The right side, however, is linked to your left brain hemisphere and will actually stimulate your heart rate and your blood pressure.

He explains further in this short video clip. 

Used in conjunction, you will experience a cleansing effect, calm energy, and a feeling of vitalization.

How To Do Alternate Nostril Breathing Technique:

• Sit in a comfortable position
• Lift your right hand toward your nose, pressing your first and middle dingers down towards your palm and leaving your other fingers extended
• After your first exhale, use your right thumb to gently close your right nostril
• Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers
• Release your thumb and exhale out through your right nostril
• Inhale through your right nostril and then close it
• Release your fingers to open your left nostril and exhale through this side
• This is considered 1 cycle
• Continue this pattern for up to 5 minutes
• Be sure to finish your session with an exhale on your left side

4. Wim Hof Breathing Technique

In case you haven’t heard, Wim Hof Wim Hof, known as The Iceman, is a Dutch motivational speaker and extreme athlete noted for his ability to withstand low temperatures. He’s also become popular in the online space for his breathing technique.

The Wim Hof Method combines breathing, cold therapy, and commitment to help you connect more deeply to your body. It involves powerful inhalation, relaxed exhalation, and prolonged breath holds.

Proponents say the technique can lead to:

• increased immunity
• better sleep
• reduced stress
• heightened focus

It has become popularized through social media and people around the world tout its benefits for their health and wellbeing.

How To Do The Wim Hof Breathing Technique:

• Take in a strong inhalation through the nose
• Let out a relaxed exhalation through the mouth
• Repeat for 30 breaths
• On the 30th breath, exhale to 90 percent and hold for as long as you can
• When you feel your body really needs to take a breath, inhale fully and hold for 15 seconds before releasing

Do this for three consecutive rounds to experience the best immunological and physical benefits.

5. Humming Bee Breath Technique

To do this technique, you’ll have to find a private place where you’ll be able to make noises. The unique sensation of this breathing technique creates calmness throughout your body and is especially soothing around your forehead. Some people use humming bee breath to relieve frustration, anxiety, and anger.

How To Do Humming Bee Breath Technique:

• Choose a comfortable seated position.
• Close your eyes and relax your face.
• Place your first fingers on the tragus cartilage that partially covers your ear canal.
• Inhale, and as you exhale gently press your fingers into the cartilage.
• Keeping your mouth closed, make a loud humming sound.
• Continue for as long as is comfortable.

6. Lion’s Breath Technique

Speaking of energizing breath, our next technique comes from the ancient practice of yoga. This type of breath is said to relieve tension in your face and chest while at the same time producing a wellspring of energy throughout the body.

How To Do Lion’s Breath Technique:

• Come to a comfortable seated position – either sitting back on your heels or cross-legged
• Press your palms against your knees with your fingers spread wide
• Inhale deeply through your nose
• On the exhale open your eyes wide looking towards the ceiling (or sky), bring your tongue out long and towards your chin, and make a “ha” sound
• Opening the mouth open wide will relieve the tension you might carry in your jaw and the deep inhale will increase your energy
• Try it at least 3 times for the most benefit

7. Box Breathing Technique

Want a powerful stress relief tool? Try this breathing technique. Used by many people around the world from U.S. Navy Seals, police officers, nurses, and people in other high-stress positions, it’s a great way to center yourself, shed off anxiety, and relax.

In addition, according to the Mayo Clinic, there’s sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS).

It can also be a great tool if you have trouble falling asleep at night.

The process is simple. It involves counting to a certain number while inhaling, holding, exhaling, and holding. Each position of the breath is held for the same duration of time.

How To Do Box Breathing Technique:

• Get into a comfortable position either seated or laying down
• Slowly inhale through your nose for a count of 4-6 seconds (your choice)
• After the inhale, hold your breath for the same amount of time
• Then, exhale for the same amount of time
• After the exhale, hold the out breath for the same amount of time

For example, inhale for 6 seconds. Hold the inhale for 6 seconds. Exhale for 6 seconds. Hold the exhale for 6 seconds. And repeat.

You can do this technique as many times as you’d like though 4-5 is typically adequate to receive the benefits.

8. Sitali Breath Technique

This yoga breathing practice helps you lower your body temperature and relax your mind.

Slightly extend your breath in length but don’t force it. Since you inhale through your mouth during Sitali breath, you may want to choose a place to practice that’s free of any allergens that affect you and air pollution.

How To Do Sitali Breath Technique:

• Choose a comfortable seated position
• Stick out your tongue and curl your tongue to bring the outer edges together
• If your tongue doesn’t do this, you can purse your lips
• Inhale through your mouth
• Exhale out through your nose
• Continue breathing like this for up to 5 minutes

9. Pursed Lip Breathing

This might be the most simple technique on our list. Due to its simplicity, it’s easy to practice anytime and anywhere.

The goal here is to slow down your pace of breathing by applying deliberate effort in each breath. This slows down your heart rate and helps to place you squarely in the present moment by concentrating on your breathing (bonus!).

How To Do Pursed Lip Breathing:

• Relax your neck and shoulders
• Keeping your mouth closed, inhale slowly through your nose for 2 counts
• Purse or pucker your lips as though you are going to whistle
• Exhale slowly by blowing air through your pursed lips for a count of 4

You can use this breathing technique in the gym when lifting, walking upstairs, or catching a midday break at your desk.

10. Focus With The Breath Technique

Since we’re on the subject of presence, let’s dive right into a powerful technique that focuses on this benefit of breathwork.

This technique uses imagery, focus words, or phrases in conjunction with your breathing.

You can choose a word that makes you feel good, relaxed, or even neutral.

Examples: peace, love, let go, relax, or if you have a favorite you can use that.

In addition, it’s good to use a timer for this exercise. Start with 10 minutes and work up if you’d like to.

How To Do Focus With the Breath Technique:

• Sit or lie down. Make sure you are in a comfortable position
• Bring awareness to your breathing without trying to change the rhythm
• Alternate between normal and deep breathing a few times noticing the difference between each.
• Practice deep breathing for a few minutes
• After you become comfortable, place one hand below your belly button and notice how it rises and falls
• On the exhale, let out a loud sigh
• Then, combine the practice of deep breathing with your chosen imagery or focus word or phrase to support your relaxation
• Imagine each inhale brings a wave of peace and calm while mentally saying your chosen keyphrase
• Then imagine each exhale washes away tension and anxiety
• Do this practice until the timer sounds and feel how incredibly relaxed you are now feeling

Potential Side Effects of Breathing Exercises

Breathing exercises can be highly beneficial, but it’s important to be aware of potential side effects. Here are some you might experience:

• Light-headedness: You may feel a bit dizzy or faint during or after the exercise.
• Tingling Sensations: Some people notice tingling in their fingers and toes.

These sensations are generally harmless and usually fade as your breathing returns to normal.

Why Do These Side Effects Occur?

These side effects often result from changes in oxygen and carbon dioxide levels in your blood. When you alter your breathing pattern, it can affect your body in several ways:

1. Oxygen Levels: Hyperventilating can increase the amount of oxygen in your blood, leading to tingling sensations.
2. Carbon Dioxide Levels: Rapid breathing can decrease carbon dioxide levels, causing light-headedness.

How to Minimize Side Effects

To reduce the likelihood of experiencing these side effects, consider the following tips:

• Stay Seated: Perform these exercises while sitting down to avoid the risk of falling.
• Pace Yourself: Take it slow and gradually increase the intensity of your breathing exercises.
• Consult a Professional: If you're new to these exercises or have existing health conditions, speak with a healthcare provider before you begin.

Conclusion

Understanding the potential side effects of breathing exercises can help you practice safely and effectively. By staying informed and taking precautionary measures, you can enjoy the benefits while minimizing any discomfort.

Understanding the Link Between the Parasympathetic Nervous System and Stress Reduction

The parasympathetic nervous system (PNS) plays a crucial role in managing and reducing stress. It is intricately connected to the heart through the sinus node, which acts as a junction for nerve signals. This connection enables the PNS to regulate heart rate in response to different bodily states.

Sinus Node Arrhythmia and Relaxation

One specific phenomenon, known as sinus node arrhythmia, illustrates how the PNS helps in stress reduction:

• Breathing Patterns: During exhalation, parasympathetic activity increases. This heightened activity slows down the heart rate.
• Calming Effect: The decrease in heart rate associated with exhalation promotes a calming effect on the body.
• Optimizing Calmness: Engaging in deep, slow, and rhythmic breathing can amplify this calming effect, enhancing overall relaxation.

This process is a natural way to reduce stress, harnessing the body's internal mechanisms to promote a state of calm.

Practical Applications

By understanding this relationship, one can use breathing exercises to actively engage the parasympathetic nervous system:

1. Deep Breathing Exercises:
   • Focus on slow, deep breaths.
   • Ensure that exhalations are deliberate and prolonged.
2. Mindfulness and Meditation:
   • Incorporate breathing techniques into mindfulness practices.
   • Use rhythmic breathing to enhance the effectiveness of meditation.

These techniques can be effective tools for managing stress and promoting a sense of well-being. Regular practice can lead to more consistent activation of the PNS, making stress reduction an accessible, everyday practice.

Which One Is Right For You?

If you’re a paddler, then you’ll want to focus on the techniques that increase lung capacity. These would include deep breathing, diaphragmatic breathing, Wim Hof breathing, and alternate nostril breathing.

Through regular practice, you’ll be able to increase the amount of breath you can intake which in turn will increase your stamina and ability to paddle for longer durations.

Off the water, use any of the other techniques to rest, relax, and unwind after exercise. These are great for recovery.

With that said, there are a few oddities about the breath you should know about to increase your knowledge and better your health. These are taken from James Nestor’s book Breath – an excellent read on how our face shapes have changed over the years due to poor dietary standards leading to chronic disease and how it applies to our breathing practices.

1. Our faces are changing.

Through processing and cooking food, we started chewing less, which resulted in our jaws getting looser and weaker. This, in turn, changed the shape of our faces. Learning to speak dropped our larynx and pushed our tongues back, creating too much space at the back of our throat, meaning that we are the only mammals and the only sapiens that can choke. We even do that in our sleep; through snoring and sleep apnea.

This changing shape of our faces has led to breathing problems and even worse - teeth problems costing us large sums of money on dental work. This leads us to point number two…

2. Always breathe through your nose.

James states in his books, “Mouth breathing, it turns out, changes the physical body and transforms airways all for the worse. Inhaling air through the mouth decreases pressure, which causes the soft tissues in the back of the mouth to become loose and flex inward, creating less space and making breathing more difficult. Therefore mouth breathing begets more mouth breathing.”

And this mouth-breathing, especially at night, increases our risk of cavities by drying out the mouth, and snoring and sleep apnea with some studies showing that sleep apnea and snoring lead to things like bed-wetting, ADHD, diabetes, high blood pressure, and cancers. The Mayo Clinic now says that chronic insomnia is actually a breathing problem, not a psychological one.

To breathe through your nose at night, you might use medical tape (a small piece) to keep your mouth shut at night. But always consult your physician before doing so.

3. How to breathe better.

As you might have guessed, the best way to start breathing better is to make sure you are doing so through your nose. Even when exercising. This is going to take some practice. But through time and awareness, you will be able to catch yourself breathing through your mouth and correct it.

And as mentioned earlier, ask your doctor about ways you can make sure you’re breathing through your nose at night, not through your mouth.

Through increased awareness and by practicing the techniques above your breathing and your health will improve.

Transform Your Wellbeing with Breathing Exercises

Learning from home can be enjoyable and stress-free. Enrolling in a dedicated online course can be your gateway to a weekly series of video lessons, accessible from your smartphone or laptop. Each week, these lessons tackle themes relevant to everyday life, like improving sleep quality, managing stress, and unlocking creativity.

Breathing exercises, combined with controlled exposure to cold, have been shown to enhance stamina, boost energy, and promote faster recovery. This unique breathing technique, developed through years of exploration of the human mind and body, has sparked scientific curiosity and led to many world records.

Key Benefits of the Course

1. Improve Sleep Quality: Learn specific breathing exercises designed to relax your mind and body, ensuring you get restful and restorative sleep.
2. Reduce Stress: Discover how controlled breathing can help lower stress levels, making you more resilient in high-pressure situations.
3. Boost Creativity: Understand how breathing patterns can stimulate brain activity, leading to enhanced creative thinking.

By signing up for the course, you gain access to a structured program that guides you through the principles and techniques of effective breathing. This method is practiced by individuals globally for various benefits, ranging from physical endurance to mental clarity.

Optimize your overall wellbeing with a method that's simple to follow yet highly effective. With each structured lesson, you'll learn how breath control can be a powerful tool for both your mind and body.

SUP and Breath

SUP is a fantastic tool to practice mindful breathing. As well as increasing your lung capacity. By connecting your breath through each paddle stroke, you’ll be well on your way to better breathing and better health.

Questions? Comments? Want to learn more about the SUP lifestyle? Head to perfectpaddles.com for everything you need to know when it comes to health, SUP, and a lifestyle on the water.