Deep Breathing for Athletes & Overcoming Asthma 3/3

In Part 1 We talked about Breathing for Anxiety & Depression

In Part 2 We talked about Structure of breathing

Deep Breathing Tips

It’s important to remember that Shallow breathing causes stress, causing more anxiety disorders, asthma, headaches, pneumonia, panic attacks, and other physical and emotional problems.

Shallow Breathing is categorized by breathing through your mouth, into the upper chest, tall breathing as opposed to wide

Proper Breathing is done through the nose (mouth closed), down into the belly and wide with the spine straight.

Deep breathing into your belly increases white blood cells, helps immunity and helps the body defend invading organisms, reduces stress, grounds us, increases prana flow and so much more.

Breathing & Your Health

A lack of oxygen can be associated to almost every issue in our body mentally and physically, every disease, every pain, skin issues, ability to lose weight, and even sugar and empty carb cravings and you can even test this by doing any of the breathing exercises next time you crave sugar. Or see my blogs –

5 Steps to Kick Sugar Cravings

7 Power Foods to stop Cravings & Weight Control

Nitric Oxide:

A small amount of Nitric oxide is released from enzymes in the back of the nose into your lungs This has a few functions:

– Dilates the air passages in your lungs and blood vessels

– Releases the oxygen from the blood into your muscles and organs

– Sterilizes the air from germs and bacteria

– Helps to reverse the build up of plaque and lower cholesterol, so this has obvious health effects on hypertension and stress

– Helps to improve symptoms of asthma

Even high intensity workouts are to be done through your nose.

How to Increase Nitric Oxide Naturally:

– A method proven to help increase nitric oxide is to hum, creating a vibration in the nose.

– Breathing soft and smoothly as possible. This also allows for more nitric oxide from the back of the nose to mix with the air your breathing.

You can train yourself to nose breath with this tape:

3m surgical tape called micropore tape –  

Safety Note – Children, pregnant women those who are ill, on drugs or drinking, or those with respiratory issues should not try this.

Box Breathing

Use this before any time of anticipated stress, such as a competition, presentation, interview, a date or anything that might make you feel stressed.

– Also set an alarm to remind yourself to breath consciously. In my seminars I suggest setting it at least 2 or 3 times a day on your watch or smart phone.

– To start we’ll choose a 4 second box.

1. Inhale slowly for 4 seconds,

2. hold for 4 seconds

3. Exhale for 4 seconds

4. Hold for 4 seconds then start over.

This will get stronger with practice and you can Do this trying to increase the time up to 20 seconds.


– Put hand on stomach to be sure most of your breath is going into your stomach before it goes to your chest.

– It should be about 2/3 of the breath into your stomach and 1/3 into your chest.

– Go Slow. Don’t force your body to do these exercises that will only cause more stress.

– Go at your own rate and comfort level, you can even do it lying down before sleep.

– After few days stop counting reps as that’s stressful and not mindful, just keep doing them until you feel you’ve had enough.

More Deep Breathing Benefits:

– This can lower heart rate and blood pressure.

– More Energy & Stamina – If you’re not deep breathing into your belly, you’re only using 1/3 or your breathing capacity, offering less energy and stamina.

– Stress and heavy breathing also makes blood vessels constrict, offering less blood flow to the brain, affecting all mental cognitions.


This technique is said to positively affect energetic nerve channels that run along the spine. The idea is that by controlling the breath, we can move past emotional blocks that hinder the flow of our prana, or our life energy.

Pranayama consists of four stages:

– Inhalation

– The mindful pause after inhalation

– Exhalation

– The mindful pause after exhalation

– Practice by breathing ten times through one nostril then 10 through the other.


  1. Breath in through your right nostril while holding the left closed and Pause at the top
  2. Then out through the left nostril, closing the right. Pause
  3. Then in through the left (same side) pause
  4. And out through the right.

Do this for 10 times.

Benefits – This can give you control over your stress, calm you before an event, give you more mental alertness and control over your brain and heart.

– This can benefit those with any health issues, sleep problems, digestion issues, can’t lose weight, or can’t meditate as this will have a direct impact in all these areas.

– These exercises are great before sleep to give you a more restful sleep and good in the morning to have more energy in the day. It will also improve your insulin response after eating.

How long should you do pranayama breathing for?

Start with about three to five minutes and build up to 10–20 minutes. I do it before my meditations for about 5 minutes then go into meditation.

Check These Related Blogs

See meditations for anxiety here

Chi Gong for Digestion here

Wim Hoff Vs. Shamanic Breathing

How to Clean your indoor air here


Online Classes

Guided Meditation Mini-Courses

The Ultimate Chi-Gong 7-Part Course

The Anti-Burnout & Stress Reduction Seminar for Professionals

Clean Body & Weight Loss Seminar

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