From Slump to Spark: The Power of a Good Breath – by Diana Moran

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Breathe Better, Feel Stronger”

Too much sitting around over the winter months can leave you feeling sluggish, with slack abdominal muscles and a general lack of tone. Inactivity isn’t just bad for your figure—it can also take a toll on your heart and circulation. So give yourself a real break: take a breather!

Good breathing doesn’t just keep you alive—it keeps you well. It re-oxygenates your system, boosts circulation, supports digestion, and helps you de-stress. It can also clear your nasal passages and help shift that lingering winter lurgy. When you breathe properly, your whole body benefits. It calms the mind, improves focus, balances your emotions, and helps you face life’s challenges with a cooler head. As your lungs expand, so does your sense of clarity and control.

The good news? You can learn to breathe well in just a few minutes, anytime, anywhere—standing up, sitting down, or lying flat. Start by loosening any tight clothing around your waist or chest. Personally, I like to lie down with my knees bent, feet flat on the floor, arms resting by my sides, palms facing up. If you prefer to sit, rest your arms gently on the arms of the chair and place your feet hip-width apart on the floor.

Many people breathe too shallowly, drawing air only into the upper chest, which is inefficient and can actually increase anxiety. The key is to engage your abdomen. As you breathe in, allow your belly to rise naturally. When you exhale, let it fall back in. This mimics the natural movement of your diaphragm, the sheet of muscle that separates your lungs from your stomach. With practice, your body will remember how to do this all by itself.

Let’s give it a try.

Breathe in gently through your nose, sending the breath down into your abdomen. Let your lower belly rise slightly, then your midsection, and finally your chest. Now breathe out—first from your chest, then your middle, and finally your lower abdomen, letting it gently retreat. Try not to force anything. Breathe softly and steadily. Some people like to count from one to five on the in-breath, and again from one to five on the out-breath. Do whatever feels comfortable, and aim for three to five minutes of this calming rhythm.

DEEP BREATHING EXERCISES

EXERCISE 1 – LET’S BEGIN: Combat Shallow Breathing

Sit comfortably with your shoulders relaxed and your hands resting in your lap. Breathe gently and steadily—in through your nose, and out through your mouth or nose. Notice your natural rhythm. Are you breathing from your chest or your abdomen? Try to shift the breath lower—feel your lower ribs and tummy expand. Using only your upper chest is inefficient and tightens the airways—especially when you’re anxious. This is your moment to reset.

EXERCISE 2 – ABDOMINAL BREATHING: Lower Blood Pressure & Release Tension

Lie back or sit with support—a small pillow under your head and knees can help if you’re lying down. Place one hand on your chest and the other on your lower abdomen. Now inhale slowly through your nose to a count of five, letting your abdomen rise beneath your hand (your chest should remain fairly still). Pause, then exhale to a count of five, allowing your tummy to gently fall. Repeat five times. Use the full depth of your lungs and exhale completely. Give yourself time to find your rhythm.

EXERCISE 3 – ALTERNATE NOSTRIL BREATHING: Clear Airways & Create Calm

Sit, stand or lie down comfortably. With your right thumb, close your right nostril and inhale slowly through the left. Pause. Now use your ring finger to close your left nostril and release your right thumb, exhaling through the right side. Repeat this cycle five times. Then switch sides—left thumb closes left nostril, breathe in through the right, then close right and breathe out through the left. Repeat five times. This gentle technique balances the body and soothes the nervous system.

EXERCISE 4 – THE LION: Feel Energised & Strong

Sit or stand with your hands resting on your knees and your back straight. Inhale deeply through your nose, then open your mouth wide, stick your tongue out and down as far as possible, and exhale with a loud “Ahhh” sound—as though you’re roaring like a lion. At the same time, stretch your fingers and open your eyes wide. Then inhale gently and return to your starting position. Repeat five times. You might feel silly—but you’ll finish feeling powerful, positive, and ready to roar into your day.

Please note: These exercises are intended for general wellbeing and relaxation. They are not a substitute for medical advice, diagnosis, or treatment. If you have any underlying health conditions or concerns, consult a healthcare professional before starting any new breathing or physical routine.

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