11 Benefits and 2 Techniques to Try
In the hustle and bustle of our modern lives, finding moments of tranquility and balance is essential for overall well-being. One simple yet profoundly effective practice gaining recognition for its numerous health benefits is deep breathing. Beyond being a natural and accessible tool, deep breathing is deeply connected to our physical, mental, and emotional wellness.
Let’s explore the transformative power of deep breathing and how it can enhance your journey to a healthier and more balanced life.
1. Stress Reduction
Deep breathing acts as a powerful antidote to stress. In our fast-paced world, chronic stress can take a toll on both our mental and physical health. The controlled and intentional nature of deep breathing triggers the body’s relaxation response, reducing the production of stress hormones and promoting a sense of calm. Incorporating deep breathing into our daily routines can be a simple yet effective strategy to manage stress and cultivate a more peaceful mindset.
2. Anxiety Management
Deep breathing can be an effective tool in managing symptoms of anxiety. It helps regulate the autonomic nervous system, promoting a balance between the sympathetic (flight or flight) and parasympathetic (rest and digest) systems.
3. Depression Prevention
Because of its role in regulating the autonomic nervous system, deep breathing can also be an effective tool in preventing or managing the experience of depression. The sympathetic nervous system is associated with fight or flight, but FREEZE is also a common response when the sympathetic nervous system is in charge. The freeze response is associated with depression, but the rest and digest response associated with the parasympathetic nervous system, accessed by deep breathing, better positions you to deal with the experience of depression. [Deep breathing may be an effective tool for managing depression symptoms, but it should not be substituted for appropriate medical care, prescribed medications, or therapy.]
4. Improved Oxygenation
Did you know that most people are capable of taking in four to seven times more oxygen than they do in the average breath? Deep breathing allows for a greater exchange of oxygen and carbon dioxide in the lungs. This can enhance the efficiency of the respiratory system, leading to better oxygenation of the blood and improved overall bodily function.
5. Lower Blood Pressure
Deep breathing has been shown to have a positive impact on blood pressure. The relaxation response induced by your deep breathing can lower blood pressure levels, leading to a reduced risk of cardiovascular issues. This works both immediately and in the long run. So deep breathing may immediately reduce your blood pressure, but as you practice deep breathing regularly, your overall blood pressure may be reduced.
6. Better Focus and Concentration
Deep breaths are connected to enhanced mental clarity and boosted concentration. By directing attention to the breath, individuals can create a mental state that promotes focus and mindfulness. Perhaps it is the increased intake of oxygen. Perhaps it is the reduction in blood pressure or the decrease in stress hormones. Whatever the exact physiological response, taking deep breaths can help you begin your day with focus or regain focus throughout the day.
7. Improved Respiratory Function
Our respiratory system is designed to function optimally through deep, diaphragmatic breathing. Shallow breathing, which is common during times of stress, limits the efficiency of oxygen exchange in the body. By engaging in deep breathing exercises, we enhance lung capacity, increase oxygen intake, and improve overall respiratory function. This, in turn, supports better circulation, boosts energy levels, and contributes to the overall vitality of the body. Improved respiratory function can be particularly advantageous for individuals with respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD).
8. Better Sleep
Incorporating mindful breathing into your nightly routine can promote relaxation and enhance the quality of your sleep. Deep breathing will help you drift off to sleep faster, experience longer, uninterrupted sleep, and achieve a more restful level of slumber. As few as three deep breaths at bedtime have been shown to make a difference.
9. Pain Management
Tense muscles often become inflamed which can exacerbate pain. Deep breathing helps relax muscles which may reduce the pain directly or reduce the inflammation (which may reduce the pain). Additionally, the increased oxygen from deep breathing enhances bodily functions, facilitating the removal of inflammatory fluids.
10. Digestive Benefits
Deep breathing can have a positive impact on your digestion. When we are in our sympathetic nervous system, blood flow is diverted to the parts of the body that may be needed to fight or run away. Digestion is associated with the rest and digest of the parasympathetic system. So, as deep breathing helps you move into relaxation, it allows digestion to work more effectively.
11. Emotional Regulation
Deep breathing is a powerful tool for emotional regulation. When faced with challenging emotions, taking a moment to engage in deep, intentional breaths can help calm the nervous system and create a space for more balanced emotional responses. This emotional resilience can positively impact relationships, decision-making, and overall mental well-being.
Technique #1: Basic Deep Breath
The basic deep breath consists of an inhale and an exhale. Inhale deeply through your nose, feeling your lungs and diaphragm expand. Then exhale slowly and fully. You can count as you breathe. “Inhale, 2, 3, 4. Exhale, 2, 3, 4.”
I find focusing on the exhale helpful. If I exhale fully, the inhale automatically becomes deeper. Some people like to picture a balloon inflating and then deflating.
If you are new to breathing deeply, you feel a little light-headed after a few breaths. So be sure you are sitting down, and consider starting with just a few and gradually increasing. As few as three have been shown to be helpful, and the full benefit seems to come from around ten.
Here’s a video of basic deep breathing produced and published by Johns Hopkins Rheumatology. The actual practice begins at the 1:30 mark.
Technique #2: Box Breath
Inhale :: Hold :: Exhale :: Hold
Our second breathing technique is called Box Breath. This technique consists of four stages: the inhale, a hold, the exhale, and another hold. Each stage should be even, like the four sides of a square or box. I recommend starting with a count of four. “Inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4.” Repeat this sequence as desired. I recommend between three and ten repetitions. Start slow and increase as you feel ready.
Here’s a video with one explanation of Box Breathing from Sunnybrook Hospital in Toronto, ON, Canada. The practice begins at about :30.
Incorporating deep breathing into your daily lives offers a myriad of benefits for your physical, mental, and emotional well-being. As a simple and accessible practice, it empowers you to take an active role in managing stress, enhancing respiratory function, and fostering a deeper mind-body connection. By embracing the transformative power of deep breathing, you can embark on a journey towards holistic health and wellness, paving the way for a more balanced and fulfilling life.
Give it a try, and let us know what you think. We love it when you share the benefits you experience.
