Maybe you’ve heard how important diaphragmatic breathing is, but every time you try, it feels challenging. Today, we’re diving into tips for breathing better—small adjustments that can make a big difference in sleep, pain relief, and nervous system regulation.
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Why Proper Breathing Matters
We take about 25,000 breaths a day. If you’re using a dysfunctional pattern, you’re reinforcing it thousands of times daily. Over time, this can contribute to:
- Neck and shoulder tension
- Lower back and hip pain
- Pelvic floor dysfunction
- Poor sleep and chronic stress
- Increased anxiety and nervous system dysregulation
Many people unknowingly breathe from their neck and shoulders, which keeps the body in a constant fight-or-flight state. The good news? With a few simple tips for better breathing, you can shift to a more efficient, relaxed breath pattern.
6 Key Tips for Breathing Better
Step 1: Set Your Tongue & Jaw for Better Breathing
The position of your tongue and jaw plays a key role in how to breathe properly. Try this:
- Place your tongue on the roof of your mouth—the top third should be suctioned there.
- Let the tip of your tongue gently touch your top teeth.
- Keep your teeth slightly apart and allow your jaw to relax.
This helps create the ideal airway position for smoother, more natural breathing.
Step 2: Adjust Your Breathing Direction
Instead of pulling air straight back, try angling your breath slightly upward.
- Imagine holding a bouquet of flowers and gently smelling them as you inhale.
- This subtle change can increase expansion and ease your breath.
As we continue, try maintaining this inhale technique.
Step 3: Engage 360° Abdominal Expansion
A proper breath should expand in all directions, not just upwards into the chest.
- The first two-thirds of your inhale should expand all the way around your abdomen.
- The last third moves slightly forward and back—not up into your shoulders.
When you breathe properly, the diaphragm moves downward, creating intra-abdominal pressure, which supports your core and spine.
Quick Check: Are You Breathing Properly?
- Do you feel expansion in your abdomen?
- Or is most of the movement in your neck and shoulders?
If your breath is too shallow, use the tongue and jaw cues to help guide it downward.
Step 4: Exhaling with Control
When you exhale through your nose, focus on engaging your core:
- Think of your abdomen contracting like a corset, naturally stabilizing your midsection.
- This controlled exhale improves breath efficiency and helps maintain proper posture.
Step 5: Find Your Ideal Breathing Tempo
One of the best tips for breathing is to slow down your breath. Research suggests an ideal breathing pace of 5-6 seconds in and out to:
- Stimulate acetylcholine, a neurotransmitter that promotes relaxation.
- Reduce pain perception.
- Regulate the nervous system for better stress control.
If you struggle to breathe at this pace, you may have airway restrictions or nasal blockages. Instead of forcing a specific tempo, focus on optimizing your breath mechanics first.
Next Steps
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You can also reach out to us for an individual appointment for functional medicine or holistic physical therapy. If you really want to get to the root cause, please reach out to us.
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