5 breathing techniques to try while walking for better oxygen flow in the body and increased benefits​

Walking is more than just an activity done to stay active, it is a powerful opportunity to reset our body and mind. It is even better if breathing exercises are incorporated in one's walking regime, because one of the most overlooked aspects of walking for better health, is how we breathe. Proper breathing can improve oxygen flow, increase energy and reduce stress and yes, these exercises are possible while walking. Let us take a look at five easy to do breathing exercises while walking.

​Box breathing or square breathing is a simple and disciplined technique that relaxes the mind and enhances oxygen usage. It is often used by Navy Seals to practice mindfulness. To practice this, breathe in for 4 steps, hold for 4 steps, slowly exhale through your mouth for 4 steps, and then hold again for 4 steps. This method minimizes anxiety and enhances control of breathing, which makes it perfect during anxiety-prone walks or as a meditation technique to remain focused and calm.

This method creates a breathing cycle with unequal counts—such as inhaling for 4 strides and exhaling for 3. The imbalance forces your body to switch leading feet with each new cycle, inducing balance and conscious walking rhythm. It keeps the mind focused on the present moment while enhancing coordination and awareness of the breath. Begin slowly and track a ratio that is comfortable and maintainable. It makes an alternating rhythm and encourages smoother and more intentional breathing.

As opposed to shallow chest breathing, belly breathing draws air into the lungs deeply by engaging the diaphragm. Breathe slowly in through the nose, letting the belly expand; then breathe gently out through the mouth. This technique of deep breathing fills the lungs with maximum oxygen, decreases tension, and facilitates relaxation in the whole body. It's especially helpful on long walks in order to increase endurance and decrease fatigue. Practice on a regular basis also strengthens our respiratory muscles and increases endurance.

A simple yet powerful breathing technique that helps slow down the breathing and improves oxygen exchange. Inhale through the nose in 2 steps then gently exhale through pursed lip (such as like blowing a candle). This breathing technique slowly promotes deeper exhalations and helps one maintain total control over their breath.

Good posture is needed for optimum breathing while walking. Maintain the head aligned with the spine, shoulders open and in a relaxed position, and chest open. The erect posture provides room for easier lung expansion, allowing you to breathe more deeply and more effectively. Nose breathing adds to oxygenation. Better posture is accompanied by greater breathing capacity, and thus the walks become more effective and less tiring. Quick tip: Take a posture check prior to walking for that added awareness.

Before the walk- Try and do 1-2 minutes of box or odd-number breathing to set a calm tone.
During the walk: Choose one of the above techniques to sync with your walking pace.
After the walk: Use box breathing as a cool-down to lower the heart rate and extend the sense of relaxation.