“Good breathing” means smooth, controlled breathing. According to the American Lung Association (i), you should use your nose and belly to improve your current breathing. Using your nose for breathing will filter the air, warm it, and humidify it. Your mouth cannot do this for you. Mouth breathing can be necessary for those with sinus congestion or if you feel you need to increase the uptake of oxygen. Your belly is involved in breathing since it requires you to pull the air into your stomach and use the diaphragm, the muscle associated with breath. Diaphragmatic breath, or “belly breathing,” will strengthen the diaphragm, resulting in decreased oxygen demand, less effort and energy to breathe, and a slower breathing rate. When you slow your breathing rate, you will also slow your heart rate. Being mindful of your breathing technique, especially when fighting or boxing training, will improve your quality of life without stressing the muscles around your upper back, chest, and ribs.
To take a proper diaphragmatic breath, start lying down comfortably or standing up, and place one hand on your chest and the other on your belly. Inhale through your nose to push the air down into your belly, expanding the belly and filling your lungs with oxygen. Exhale to completely empty the lungs calmly and in a controlled manner.