Take A Breath: The Benefits of Deep Breathing

We take breathing for granted. Yet, enhancing our breathing for as little as 2 minutes a day helps create dramatic health improvement.

Most people don't consider the benefits of deep breathing until health events take a dramatic turn for the worse.

For many, breathing for health is far behind diets and exercise. And yet, breathing is essential for itself. Deep breathing affords the practitioner similar benefits that are obtained with the practices of yoga, meditation, and prayer. All the techniques mentioned evoke the relaxation response.

Miraculous Benefits of Deep Breathing

Deep breathing can shepherd you into living the present moment with mindfulness-awareness of your breath. The relaxation from this breathing technique helps handle stress and slows down racing thoughts.

While breathing is a natural and automatic process, it is typically shallow chest breathing. Focusing your attention on each breath, each inhalation gently expanding the abdomen and rib cage to fill your lungs with air, followed by complete exhalations and releasing all of the air.

Slowing performing a count for each breath in and out is a simple technique to learn and can instantly assist you in deeper breathing that will leave you feeling more calm, rejuvenated, and energized.

While deep breathing is in and of itself a helpful technique, it may also be the starting point for other techniques, like meditation, progressive muscle relaxation (PMR), and visualization.

Chest breathing is shallow breaths. And when anxiety levels increase, shallow chest breathing can become rapid, causing hyperventilation coupled with a feeling of being out of breath.

Breathing exercises can be employed for controlling panic disorder symptoms.

To reduce panic attacks, curb them before they begin. When confronted with mounting worry and anxiety, reduce your stress by taking deeper breaths. Deep breathing will lower your heart rate and reduce muscle tension. Moreover, diaphragmatic breathing exercises will redirect your attention away from anxious and negative thoughts and onto the rhythm of your breath.

Reasons To Practice Deep Breathing More Often

Here are five scientifically-backed reasons to practice deep breathing more often.

Managing Stress

Deep breathing is one of the most powerful tools we have to keep our brains from putting us in an emotional state of high stress and preventing the ensuing harm caused by stress.

Managing Anxiety

One of the many functions of the vagus nerve is to regulate the nervous system and lower the heart rate. Acetylcholine, a neurotransmitter, is released when the nerve is stimulated, resulting in enhanced attention and relaxation. Even patients who are resistant to anti-depressant drugs may benefit from treatment with the nerve.

Lowering Blood Pressure and Heart Rate

Deep breathing can help prevent strokes and minimize the risk of brain aneurysms by lowering blood pressure and heart rate.

Boosting Brain Development

Stress can shrink your brain. Meditation can protect your brain from stress shrinking and help you develop a larger, healthier brain. The parts of the brain involved in paying attention and processing sensory information are particularly active throughout this period of growth. As we age, our gray matter becomes thinner, so it's encouraging to find that this effect is more pronounced in the elderly. Consistent practice is just as important in these circumstances as it is in any other.

Changing Gene Expression

Deep breathing has been shown to change the expression of genes related to immunological function, energy metabolism, and insulin secretion. Dr. Herbert Benson Practicing the relaxation response for a lengthy period alters the expression of genes that control the body's response to stress.

Take A Breath

There are a variety of techniques one can use to take deep breathes. The method I will describe is not necessarily better than another. It is the one that I use. Feel free to use this technique or find another one more suitable for you.

Put yourself in a comfortable position. Close your eyes. I breathe in through my nose for a count of five, allowing my stomach and diaphragm to expand. Then I exhale my breath through pursed lips as if I am whistling, for a count of ten, being sure to exhaust all the air I can. Then I repeat the process.

Variations

At the top of the inhale, you have the option to hold your breath for a few seconds before exhaling. The same with the exhale; you have the option to hold for a few seconds before inhaling.

Some people like placing one hand on their stomach and the other hand on their chest so they can feel their stomach expand and contract as they breathe. The hand on the chest ensures the chest doesn't move, indicating they are chest breathing.

In the technique I described, the breathing ratio is 2:1. Meaning your exhalation is twice as long as your inhalation. I find this works for me.

You do not need to do a timed exercise. Sometimes just taking the time to do three to ten deep breaths is enough to relax and curb your anger or anxiety. Deep breathing can also be a way to enter a mediation practice.

Using a Breath Pacer Lamp

Suppose you don't have time to get to a yoga studio. Or if meditation too challenging to start? You can still get many benefits of meditation and yoga use mindful breathing for 15 minutes a day.

A breath pacer lamp is designed to assist you in developing your deep breathing pattern and mindful meditation in the least amount of time. As with any other form of deep breathing, it is critical to progress gradually and comfortably. If you experience dizziness, return to normal breathing.

Smartphone App

You can search apps on your smartphone for a breath pacer app. Choose one that allows you to set the inhalation and exhalation times.

Remember the Value of Deep, Slow Breathing

Modern medicine has identified and employed the health benefits of calm, deep breathing to help people improve their health and cope with the stresses of modern life.

Disclaimer

The content and information contained in this article are for informational purposes only. The information provided in this article is not and must not be taken as an alternative to any advice by a doctor, physician, or medical professional.

The author, John Iovine, has narrated his research experiences in this article by observing and evaluating facts and figures. The reliance on the facts and figures has been done in good faith and believed to be reliable according to the author's best knowledge. The sources of referenced information could change or be updated in the future. The author cannot guarantee the validity and accuracy of the sources, which may change, be modified, updated, or removed in the future, and thus, disclaims himself from any such changes, modifications, updates, and removals.