MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

These Are The Best Breathing Exercises To Help You Calm Down And Refocus

These Are The Best Breathing Exercises To Help You Calm Down And Refocus

Ryan Reynolds Gets Anxiety Too - Here's How He Copes

Ryan Reynolds Gets Anxiety Too - Here's How He Copes

New South Wales Crowned Fittest State In Australia... Just

New South Wales Crowned Fittest State In Australia... Just

'I Did 25 Burpees Every Day For A Month - Here's What I Learned'

'I Did 25 Burpees Every Day For A Month - Here's What I Learned'

{headline}

{headline}

Study Finds Guys Who Exercise More Have Healthier Sperm

Study Finds Guys Who Exercise More Have Healthier Sperm

The Therapy Method That's Like HIIT For Anxiety

The Therapy Method That's Like HIIT For Anxiety

How To Manage Exam Anxiety And Stress

How To Manage Exam Anxiety And Stress

{headline}

{headline}

TV Host Andrew O'Keefe Opens Up About Battling His Demons

TV Host Andrew O'Keefe Opens Up About Battling His Demons

People Who've Lost Weight Share Their Most Underrated Tips

People Who've Lost Weight Share Their Most Underrated Tips

3 Ab Exercises That Will Blast Your Core

3 Ab Exercises That Will Blast Your Core

Coffee Vs Pre-Workout Supplement: Which Is Better To Take Before Exercise?

Coffee Vs Pre-Workout Supplement: Which Is Better To Take Before Exercise?

Get Lean, Get Strong, Get Endurance: How To Train According To Your Goals

Get Lean, Get Strong, Get Endurance: How To Train According To Your Goals

How To Do A Kettlebell Deadlift

How To Do A Kettlebell Deadlift

How To Help Someone You Love Who Battles Depression

How To Help Someone You Love Who Battles Depression

  1. Home
  2. Health

Here's How You Can Control Your Breathing

This will help to keep you calm and collected - by Todd Liubinskas
  • 08 Mar 2019
Here's How You Can Control Your Breathing
Getty Images

Breathing is the essence of life; no breath no life. But we often overlook this vital bodily function because it's something we do unconsciously.

It's not until our breathing is hindered that it starts to come into our conscious state of thinking. When we exercise, our heart rate increases and our breathing is put to work. 

So how can we concentrate on our breathing to improve our day-to-day life functions? It all starts from the moment you get out of bed. 

Waking Up

A great morning ritual to adopt is breathing as soon as you wake up. When you open your eyes, try and take five deep breaths. With each breath, aim for a three second inhale, hold for three seconds and finish up with a three second exhale.

Research by Harvard University found that deep breathing is a great tool for slowing down your heart beat.

"Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilise blood pressure," suggest the findings.

Breathing patterns will also help avoid "distracting thoughts and sensations."  

It'll usually take a week for this routine to become more natural but once it does, don't be surprised if you have that extra bit of energy at the start of the day.

Even Men's Health cover star Travis Boak uses breathing to manage the pressures of top-flight footy.

Meditating
Getty Images

Breathing and Visualisation

Another tool that works well with breathing is visualisation. 

Many athletes will use the two to help them perfect their form or relieve nerves. But the process can be applied to any situation that might trigger stress: a big race, public speaking or even exams. 

Here's an example of how you can apply the two:

Picture a heavy object. Now picture yourself lifting that heavy object, with perfect technique, utilising correct breathing to engage and contract the right muscle groups.

RELATED: These Are The Best Breathing Exercises To Help You Calm Down And Refocus

The important part is to go through the motion as slowly as you can in your mind. This will help avoid triggering any stressful moments and keep your heartbeat from raising. 

Further, a study out of the US found that participants who visualised their weight training saw bigger increases in muscle strength than those who didn't. The research was aptly named: 'From mental power to muscle power -- gaining strength by using the mind.'

The best thing about breathing and visualisation is that it's not just limited to the sporting elite or high-pressure situations. Apply this stress-relieving activity to other situations in your life: whether it's your career or conflict.

Day-to-day life will always bring tough situations. By following simple breathing practices, you'll be able to stay calm and collected, even during the most stressful situations. 

  • Health
  • Life
Todd Liubinskas
Todd Liubinskas
Men's Health Fitness Director // Group Training // Health & Wellness Content Writer // Lest Get Going Charity // Founder Strength & Conditioning Coach // Strength & Conditioning Coach

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

These Are The Best Breathing Exercises To Help You Calm Down And Refocus

These Are The Best Breathing Exercises To Help You Calm Down And Refocus

Ryan Reynolds Gets Anxiety Too - Here's How He Copes

Ryan Reynolds Gets Anxiety Too - Here's How He Copes

New South Wales Crowned Fittest State In Australia... Just

New South Wales Crowned Fittest State In Australia... Just

'I Did 25 Burpees Every Day For A Month - Here's What I Learned'

'I Did 25 Burpees Every Day For A Month - Here's What I Learned'

{headline}

{headline}

Study Finds Guys Who Exercise More Have Healthier Sperm

Study Finds Guys Who Exercise More Have Healthier Sperm

The Therapy Method That's Like HIIT For Anxiety

The Therapy Method That's Like HIIT For Anxiety

How To Manage Exam Anxiety And Stress

How To Manage Exam Anxiety And Stress

{headline}

{headline}

TV Host Andrew O'Keefe Opens Up About Battling His Demons

TV Host Andrew O'Keefe Opens Up About Battling His Demons

People Who've Lost Weight Share Their Most Underrated Tips

People Who've Lost Weight Share Their Most Underrated Tips

3 Ab Exercises That Will Blast Your Core

3 Ab Exercises That Will Blast Your Core

Coffee Vs Pre-Workout Supplement: Which Is Better To Take Before Exercise?

Coffee Vs Pre-Workout Supplement: Which Is Better To Take Before Exercise?

Get Lean, Get Strong, Get Endurance: How To Train According To Your Goals

Get Lean, Get Strong, Get Endurance: How To Train According To Your Goals

How To Do A Kettlebell Deadlift

How To Do A Kettlebell Deadlift

How To Help Someone You Love Who Battles Depression

How To Help Someone You Love Who Battles Depression

MensHealth
  • About Us
  • Contact Us
  • Terms
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Terms
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now