Overbreathing is the commonest habit of poor breathing, reducing your body’s ability to function and to heal.  Fortunately with some conscious effort it can be reversed and then prevented, helping you relax, improving your immune system, and giving you more energy!  This is most easily achieved when done with the intention of starting with what you can already do easily, and then building on that. If you are struggling, there is almost certainly a more efficient, more comfortable option.   

Here are some basics you can start with.  For more help, my contact details are at the end of the article.

  • ALWAYS breathe through your nose if physically possible.
  • If your nose is blocked, breathe out, close your mouth and relax for as long as you are able, gently nodding your head up and down. It might take a few goes, close together, and often within a minute or so your nose will begin to clear naturally, due to the slight build-up of CO2, which will trigger dilation of the airways.  If this occurs, continue to breathe gently through the nose.  If you don’t get a result immediately, breathe in as gently as you can, then breathe out and try again, several times if necessary over a couple of minutes.  This is generally successful.  You may find you have some mucous released, avoid blowing it out (just wipe).
  • Aim for silent breathing at everyday activity levels.  If you start mouth breathing, slow down for now.  You’ll actually be able to do more for longer with your mouth closed, and keep a steadier pulse.
  • Breathe in through your nose and wait a moment before speaking or singing.  Try to speak slowly.  It will help you to control your breathing and keep you relaxed as well. Rather than rush to the end of a sentence, breathe very gently for each phrase. (Particularly good for sounding in control when public speaking!)
  • Yawning and sighing are often indications of over breathing.   Setting your jaw a little and swallowing will help combat the desire to yawn or sigh.  As always, try to keep your mouth closed.  If possible, once you’ve breathed out, rest the breath for a few seconds before breathing in again.
  • For about the first 5 to 10 seconds/steps of an increase in activity level – eg: standing up, going upstairs, increasing speed, lifting something – breathe out gently and hold the breath out as you move.  This will ensure you are more relaxed and comfortable.
  • Sleep on your side for the gentlest breathing.  On your back encourages deeper breathing, thus is the commonest position to trigger asthma or snoring and keeps you overbreathing. The old trick of sewing a tennis ball into the middle of the back or your pjs does generally work!

Something to consider – if you are over-breathing, there is a strong chance that you are struggling in other ways.  You might have beliefs that include “change is difficult” or you might be inclined to do things the hard way.  Keep asking yourself – what is the easiest, most efficient and comfortable way to improve and keep going?

To request a FREE video on optimal breathing and/or to arrange a personal consultation, please contact Jen Tiller on UK +44(0)1462 624 160 jentiller@realityquest.co.uk  Please quote this article to claim a 20% discount on any training or therapy booked and paid for at the time of your consultation.  This can be in person in Letchworth, Hertfordshire, or via video conference such as Skype.

Jen Tiller, founder of Healerzone, is an ex-asthmatic and ex-agoraphobic, and is passionate about sharing what she learned on her journey.  As an NLP Trainer, Buteyko breathing therapist, Reiki Teacher and EFT Practitioner, she brings a wide range of skills and experience to helping clients transform their lives.

Jen’s guarantee: Leave each session feeling better than when it began, or the session is free! laughing


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