"Take a deep breath." "Just breathe." Everyone from our yoga instructor to our mother has given us this advice at some point. But how many of us actually heed that suggestion? Wild child Lindsay Lohan went as far as to have the word "breathe" inked on her inner wrist a few years back. Here's how to actually breathe better—no tattooing necessary!
While You Work
Breathe Out: Are you literally holding your breath at the office—or all day at home with kids—and, as a result, skyrocketing your blood pressure and stress levels? A British study found that workers who were chronically stressed were 68 percent more likely to die of heart disease, suffer from a nonfatal heart attack or experience chest pain as opposed to those who were happy worker bees.
Breathe In: According to research from the University of Oregon, meditation helps slow the release of cortisol, which the body produces in response to stress. Plus, the study's test group showed signs of less anxiety, depression, anger and fatigue. Short on time? Take eight minutes of your lunch hour and try a technique—such as "Naked Sound" for tuning out distracting noises—outlined in 8 Minute Meditation: Quiet Your Mind. Change Your Life.
While You Sleep
Breathe Out: According to researchers, lack of sleep—whether it's related to a serious condition like sleep apnea or skipping shut-eye to catch up on Lost—can cause high blood pressure. "Every hour less of sleep was associated with a 37 percent increase in the odds of developing hypertension," says study author Kristen L. Knutson, PhD, assistant professor in the Department of Medicine at the University of Chicago.
Breathe In: Be alert to sneaky causes of sleep disturbances, like sleep apnea. "Signs of sleep apnea include loud snoring and/or gasping for breath while sleeping. If you suspect you or a loved one has sleep apnea, you or your loved one should see a doctor and request an overnight sleep study in a sleep clinic," advises Dr. Knutson.
While You Exercise
Breathe Out: The harder you're breathing, the more hardcore your sweat session, right? Not exactly.
Breathe In: Running expert Danny Dreyer says that breathing right will help eliminate cramps and gasping for breath, which signal that inadequate oxygen is getting to your lungs. "In order to get the most oxygen into your lungs, you need to practice thoroughly emptying them before each inhalation. To do this, exhale by pursing your lips (like you're trying to blow out a candle) while contracting your upper abdominal muscles (pulling in on your belly) and forcing the air out of your lungs from the bottom. To inhale, relax your abdominal muscles and breathe in through your nose, allowing your diaphragm to draw air deep into your lower lungs," says Dreyer. For more on his technique, go to ChiRunning.com.
While You Clean
Breathe Out: Research has shown that chemicals in common cleaning products can be associated with a higher asthma risk for you and your family.
Breathe In: Use nontoxic items like vinegar, lemon juice and toothpaste to put a sparkle in your family's space. For ideas, read our article on alternative household cleaners. If you prefer a ready-made cleaner, go au naturel with products like Mrs. Meyers Clean Day.
While You're Away
Breathe Out: When you're staying at a hotel, cigarette smoke can be an issue. Don't just light a travel candle or open a window and hope that you'll get used to the smell. According to a recent study, third-hand smoke (e.g., carcinogens left in a carpet or clinging to a bedspread after someone has lit up) is an often overlooked health hazard. Babies who are crawling are particularly at risk for ingesting these toxins.
Breathe In: Simply ask for a room change. "Much as you might fear coming off as an overly demanding guest, you are a paying customer," says manners expert Thomas. P. Farley of WhatMannersMost.com.