During cold and flu season, or even with the changes in weather, more and more people have a tight chest and some slight breathing problems.

Stretching regularly and doing breathing exercises can help build strong lungs and create a better flow of breathing. Building better habits such as working on your posture and avoiding inhalants are also best practices for avoiding a tight chest if it is affecting your life. Always talk to a doctor if the situation becomes chronic or painful.

Having good breathing can also relieve feelings of being tired, regenerate your mind and help you feel more productive.

Whatever the reason to open up your chest and breathe easily, here are 10 stretches for promoting healthy breathing. Remember with each stress, the focus should be on your breath cycles if your purpose is to improve breathing habits.

10 Diaphragmatic Breathing

There are many different breathing exercises, that don't really involve stretching that experts recommend for creating a good flow. Diaphragmatic breathing is breathing from your diaphragm, learning to do so can help to build good breathing habits

Lay down flat on the ground and place one hand over your chest, and the other on your belly. Breathe in slowly through your nose and let it out from your mouth, pressing into your ab muscles and clearing out all of the air from your diaphragm. Bring awareness to the movement between your chest and belly.

9 Reaching Up

Reaching your hands up all the way over your head opens up the chest and elongates the spine. Reach your hands up, and with each breath, try to elongate more. Imagine that you are pushing your hands and feet in opposite directions. Repeat for a few breath cycles whenever you need to loosen up throughout the day.

8 Twisting Arms To the Side

Whenever you create a twist, it allows your body to open up the chest, back and abdominal areas. You can reach one arm to the side, and secure it with the other. While holding make sure to focus on the breath as always.

Alternatively, interlock the elbows, take a few breaths and switch arms. This stretch will also open the shoulders.

7 Reaching For Your Toes

Reach for your toes and take a few breaths. Make sure to go down slowly with a flat back, and bend the knees if you have to. The goal of reaching for the ground doesn't have to be reaching your toes, as much as opening up your back, and hamstrings are a bonus!

You can also take a few steps apart, and reach down for a deeper stretch on your hips.

Related: Why Improving Posture Improves Physical And Mental Health

6 Lying Down, Send the Knees For A Twist

A good twist is a go-to for opening up the chest and back. Lay down, and send one knee up to a 90-degree angle. If you are using the right knee, send it over to the left, but keep your gaze to the right. You will feel a pull between both sides of your body.

Repeat with the other side, each one for a long as you want but for at least a few breath cycles.

5 Sitting Twist

Here is another twist to open up your core, sit down with your legs straight out in front of you. Bring one knee up so your foot is close to the inner thigh of the opposite leg. Cross the foot over the thigh, and twist your core in the opposite direction.

With each breath, try to twist further back. Repeat on the other side.

4 Cat-Cow Stretch

Cat-Cow pose has many health benefits for supporting your body such as digestion, releasing tension in your back and supporting your breathing.

Find table top position (on all fours) and while breathing in lift the spine up by pushing in your stomach. As you exhale, push your spine down with your stomach. Repeat the movements and move with your breaths.

3 Elbow And Shoulder Stretch

Opening up the shoulders is essential for making room for healthy breath flow, and you can use your elbows as support for doing so.

There are several ways to combine the shoulders and the elbows for a stretch, the easiest being putting your hands behind your head, with the elbow pointing out and using your shoulder muscles to make contractions.

You can also throw one arm back to touch your back, and use the other hand to catch it and pull for the chest stretch and opening, although this is a bit challenging and might take practice.

2 Lean Back From Kneeling Position (Camel Pose)

Camel's pose feels really good, but it might be a little intense for folks with a tight lower back. Make sure to take a modification by using one side at a time if you fall into this category.

Go to a kneeling position, and slowly lean back towards your feet sending the head back and reach for your feet. You can do one arm at a time to avoid intensity, and still get a good stretch.

Related: Why Stretching Daily Improve Physical And Mental Health

1 Doorway Stretches

Doorway stretches are a desk sitter's best friend, and also a very accessible way to open up the core. There are many different ways to utilize a doorway for stretching, the most simple being to reach for the top, hold it and breathe.

Alternatively, you can go one arm at a time, by making a 90-degree angle with your elbow and pressing it into the wall, on each side one at a time.

Next: 10 Types Of Yoga Breathwork And Why They're Useful

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