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One breath at a time. Read this next. Medically reviewed by Adithya Cattamanchi, M. Cleveland Clinic is a non-profit academic medical center.

Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. The important part of the answer is really the first part — breathing in — and what happens along the way. Humans are naturally designed to breathe through our noses from birth. Breathing is usually an unconscious process. However, there are some optimal ways to breathe.

It also provides some tips and exercises for improving breathing efficiency. These are suitable for people with respiratory conditions and those without them. Breathing, or respiration, is a complex process of air exchange that involves the following parts of the body:. To breathe in, the diaphragm contracts and moves downward. This increases the space in the chest cavity, allowing the lungs to expand and fill with air. To breathe out, the diaphragm relaxes, reducing the space in the chest cavity.

This causes the lungs to deflate and let out the air. Although breathing is a natural process, some people may be surprised to learn that there is a right and a wrong way to breathe.

Breathing through the nose can slow the breath and make the lungs work more efficiently. It also facilitates the intake of nitric oxide, which helps with oxygen transportation throughout the body.

However, breathing through the mouth is sometimes necessary if a person is exercising or has sinus congestion. The most efficient way to breathe is by bringing the air down toward the belly. As the diaphragm contracts, the belly expands to fill the lungs with air. This brings air into the lungs.

Although it is useful to know how to breathe correctly, it is important not to overthink breathing. Regular exercise keeps your lungs functioning well, and a well-balanced diet can help you stay active.

Avoid large meals and foods that cause bloating to prevent the abdomen from pushing up and limiting the diaphragm's movement. For those with lung diseases, Courtney recommends relaxation exercises to stay calm and in control to avert hyperventilation. Also pay attention to air quality in your area and monitor daily levels as irritants, pollution and allergens can affect breathing. Breathing out of your nose will be more of a challenge when you are sick and have nasal congestion, but staying hydrated can help, Courtney says.

He also recommends asking your doctor or physician about over the counter and prescription medications that reduce nasal congestion and making sure to get your annual flu vaccine. Courtney says that a lot of people tend to overthink breathing, but it's important to remember that your body is built for it.

Your respiratory systems know exactly when to tell you to change your depth of breathing, depending on your activity. It automatically sends signals to our brain to tell us how often and how deep to breathe.