Benefits of Deep Breathing

Deep breathing, also sometimes called diaphragmatic breathing, involves taking deep breaths in, with air coming in through your nose to fully fill your lungs, causing your lower belly to rise [1].

Deep breathing can sometimes feel unnatural. Most of us tend to hold our stomachs in when we breathe, which is known as shallow ”Chest breathing”[1].

Shallow breathing limits the diaphragm’s range of motion leading to less oxygen intake inside the body and increasing shortness of breath and feeling of anxiousness [1].

Research shows that deep breathing has many mental and physical health benefits for the body:

Stress Relief

The brain releases the hormone cortisol when you are feeling stressed or anxious.

When you participate in deep breathing, your heart rate slows down and  hence helps the oxygen to enter the bloodstream and the brain to relax[2].

A study among university students found that those who participated in an 8-session mindfulness course, which included deep breathing practice, felt  less depressed, less anxious, & drank less alcohol as compared to their peers [3].

Deep breathing also triggers the release of endorphins, which can combat muscle pain [2]. Even a simple sigh can reduce physiological tension & improve your mood [3]!

Improved Cognitive Performance
Subjects in a study were asked to inhale deeply for 5 seconds & then exhale deeply for 5 seconds for a total of 10 minutes per day, 6 days per week.

As a result of the study, those who practiced were able to perform mental tasks more quickly & score higher on a fast-paced math test[3].

Certain yoga & breathing techniques have also been proven to improve levels of attention & focus [3].

Assistance for Chronic Conditions

Deep breathing can lower blood pressure by allowing your muscles to relax, improving blood circulation, & regulating heart rate [2].

Research has proven that 10 minutes of alternate nostril breathing  can decrease blood pressure in people dealing with hypertension [3].

Deep breathing can also help with diabetics!  People with diabetes who practiced diaphragmatic breathing for 3 months had reduced their BMI & blood glucose concentrations after meals [3].

Breathing relaxation techniques can improve sleep quality in people with major depression & reduce signs of inflammation in others [3].

Other Body-Related Benefits
On top of everything else, deep breathing increases oxygen levels in the blood, which:

• Improves immunity - the body carries & absorbs nutrients/vitamins more efficiently.

• Increases energy - the body functions better, improving stamina.

• Detoxifies the body - more oxygen intake allows for more carbon monoxide & other toxins to be released.

• Improves digestion - organs, such as the intestines, function more effectively [2].

Practice more deep breathing, starting today!

References:

1. Harvard Health Publishing – Harvard Medical School. Relaxation techniques: Breath control helps quell errant stress response. [Internet]. 2018 [cited 4 June 2020];. Available from: https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

2. Watkins A. Benefits of Deep Breathing. Urban Balance [Internet]. [cited 4 June 2020];. Available from: https://urbanbalance.com/benefits-deep-breathing/

3. INFOGRAPHIC: The Benefits of Deep Breathing [Internet]. Happify. 2020 [cited 1 June 2020]. Available from: https://www.happify.com/hd/the-benefits-of-deep-breathing/