Changing your breathing habit to normal again, especially at the subconscious level, can take time and practice. Here are some techniques and tips that may help you achieve this:
Awareness: Start by becoming aware of your breathing patterns throughout the day. Notice if you tend to breathe rapidly, shallowly, or if you're holding your breath in certain situations.
Diaphragmatic Breathing: Practice diaphragmatic breathing, also known as deep belly breathing. This technique involves breathing deeply into your abdomen rather than shallowly into your chest. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still. Exhale slowly through your mouth. This technique helps promote relaxation and can become a more natural way of breathing with practice.
Breathing Exercises: There are various breathing exercises and techniques that can help you regulate your breath. Some examples include 4-7-8 breathing, box breathing, and alternate nostril breathing. These exercises can help reduce stress and anxiety and bring your breathing back to a normal rhythm.
Mindfulness and Meditation: Practicing mindfulness and meditation can help you become more aware of your breathing and create a sense of calm. Mindfulness involves paying attention to the present moment without judgment, and meditation often includes focused breathing exercises.
Physical Activity: Engaging in regular physical activity can improve your overall respiratory health and naturally promote healthier breathing patterns.
Reduce Stress: Chronic stress can lead to irregular breathing patterns. Finding healthy ways to manage stress, such as through exercise, hobbies, or spending time with loved ones, can positively impact your breathing habits.
Practice: It's essential to practice these techniques regularly. The more you practice, the more likely they are to become subconscious habits.
Seek Professional Help: If you find it challenging to change your breathing habits on your own or if you have a specific medical condition affecting your breathing, consider seeking guidance from a healthcare professional, such as a respiratory therapist or a mindfulness instructor.
Remember that changing long-standing habits takes time and patience. Be gentle with yourself and celebrate your progress, no matter how small it may seem. Over time, conscious efforts to improve your breathing can lead to positive changes at the subconscious level.