Download ArticleDownload ArticleThis article was co-authored by Ni-Cheng Liang, MD and by How.com.vn staff writer, Hunter Rising. Dr. Ni-Cheng Liang is a board certified Pulmonologist and the Director of Pulmonary Integrative Medicine at Coastal Pulmonary Associates affiliated with the Scripps Health Network in San Diego, California. She also serves as a Voluntary Assistant Professor of Medicine at the University of California San Diego School of Medicine while volunteering for the UCSD Medical Student-Run Free Clinic for uninsured patients. With over 15 years of experience, Dr. Liang specializes in pulmonary and respiratory medical concerns, mindfulness teaching, physician wellness, and integrative medicine. Dr. Liang received her Doctor of Medicine (MD) from the University of Maryland School of Medicine. Dr. Liang was voted as a San Diego Top Doctor in 2017 and 2019. She was also awarded the 2019 American Lung Association San Diego Lung Health Provider of the Year.
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Forgetting to breathe momentarily may sound scary, but it’s a really common occurrence. It may happen when you’re awake if you’re really focused or stressed, but it may be a sign of sleep apnea if it happens while you’re asleep. Keep reading, and we’ll walk through the most common reasons why you may forget to breathe and how to fix the issue. We’ll even cover proper breathing techniques to help you catch your breath.
Things You Should Know
- Looking at a screen or deeply focusing on something can make you forget to breathe momentarily when you’re awake.
- Stress and anxiety can change your breathing patterns and make it feel like you’re forgetting to breathe or catching your breath.
- See a doctor if you stop breathing or gasp for air while you’re asleep because it could be a sign of sleep apnea.
Steps
Proper Breathing Technique
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Sit comfortably with your feet on the floor. Choose a nice, relaxing chair to sit in and keep your back straight. Put both feet flat on the ground about hip-width apart. Keep your arms relaxed on the armrests.[8]- Alternatively, lay flat on your back with your arms slightly out from your sides and your palms up. Keep your legs straight, or bend your knees to put your feet flat on the floor.
- If you’re wearing any tight clothes, loosen them or remove them so you aren’t restricting your breathing.
Place your hands on your upper chest and stomach. Take one hand and put it flat against the middle of your chest. Take your other hand and place it just below your ribcage on your stomach. While this isn’t required, it helps you feel when you’re breathing from your diaphragm compared to when you’re breathing from your chest.[9]- The diaphragm is a dome-shaped muscle right under your ribs, and it’s the main muscle you use for breathing. When you use your diaphragm to breathe, it pulls more air into your lungs so you get a deeper, fuller breath.[10]
Breathe in through your nose to a count of 5. Close your eyes and focus only on your breathing throughout the exercise. Slowly inhale through your nose and count to 5 in your head. As you breathe in, expand your stomach instead of your chest to use your diaphragm and get the most air in your lungs.[11]- If you have trouble getting a deep breath over 5 seconds, try inhaling for 3–4 seconds instead.
- Avoid sucking in your stomach and raising your shoulders when you breathe in because you’ll get a shallower breath with less air.[12]
- Breathing in through your nose helps filter out dust and allergens, and it warms up the air so your lungs function better.[13]
Exhale through your mouth slowly. Purse your lips and blow out all the air in your lungs over 4–5 seconds. Take your time as you exhale and don’t try to force the air out quickly. As you breathe out, contract your stomach to relax your diaphragm.[14]
Do mindful breathing for 5 minutes at a time. Take a few minutes of your day to focus on your breathing and use your diaphragm correctly so your body gets used to doing it. Aim to do breathing exercises around 3–4 times a day, and don’t be afraid to increase the amount of time you do it to strengthen your diaphragm even more.[15]
Expert Q&A
- QuestionAre there any exercises you can do to keep your lungs healthy?
Ni-Cheng Liang, MDDr. Ni-Cheng Liang is a board certified Pulmonologist and the Director of Pulmonary Integrative Medicine at Coastal Pulmonary Associates affiliated with the Scripps Health Network in San Diego, California. She also serves as a Voluntary Assistant Professor of Medicine at the University of California San Diego School of Medicine while volunteering for the UCSD Medical Student-Run Free Clinic for uninsured patients. With over 15 years of experience, Dr. Liang specializes in pulmonary and respiratory medical concerns, mindfulness teaching, physician wellness, and integrative medicine. Dr. Liang received her Doctor of Medicine (MD) from the University of Maryland School of Medicine. Dr. Liang was voted as a San Diego Top Doctor in 2017 and 2019. She was also awarded the 2019 American Lung Association San Diego Lung Health Provider of the Year.
Board Certified Pulmonologist30 minutes of moderate-intensity activity every day helps with lung health. It helps to clear mucus, it also improves your lung capacity, and in general, your functional capabilities. In terms of breathing exercises, I can recommend one that is taught in pulmonary rehabilitation classes, which is called pursed lip breathing. This works for anyone anxious or stressed as well. But particularly for those people who have obstructive lung disease like COPD or asthma. What you do is, inhale through your nose, you inhale fully, and then you blow out through your mouth, as if you're blowing out birthday candles. And then you prolong the exhale, at least two to four times longer than the inhale to fully exhale all of that stagnant air.
Tips
- While it’s normal to forget to breathe every so often, talk to a doctor if you notice happening more frequently. They can help determine if there are any underlying causes and offer potential treatments.Thanks
Expert Interview
Thanks for reading our article! If you’d like to learn more about breathing health, check out our in-depth interview with Ni-Cheng Liang, MD.
References
- ↑ https://www.psychologytoday.com/us/blog/the-right-mindset/202011/is-your-computer-screen-stealing-your-breath
- ↑ https://www.psychologytoday.com/us/blog/body-sense/201009/waiting-exhale
- ↑ https://yogainternational.com/article/view/are-you-holding-your-breath-heres-how-and-why-to-stop-pausing/
- ↑ https://www.nhlbi.nih.gov/health/sleep-apnea/symptoms
- ↑ https://www.nhlbi.nih.gov/health/sleep-apnea
- ↑ https://www.mayoclinic.org/diseases-conditions/obstructive-sleep-apnea/symptoms-causes/syc-20352090
- ↑ https://medlineplus.gov/ency/article/003997.htm
- ↑ https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
- ↑ https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing
- ↑ https://www.nhlbi.nih.gov/health/lungs/body-controls-breathing
- ↑ https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
- ↑ https://www.health.harvard.edu/healthbeat/learning-diaphragmatic-breathing
- ↑ https://my.clevelandclinic.org/health/diseases/22734-mouth-breathing
- ↑ https://medlineplus.gov/ency/patientinstructions/000053.htm
- ↑ https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing
About This Article
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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