What happens when you breathe deeply

acupuncture for anxiety

The benefits of deep breathing

In today’s world we all lead busy lives, which can leave us feeling overwhelmed, anxious, or stressed out. We may suffer from high blood pressure, headaches, or find ourselves falling sick frequently due to a weakened immune system. It’s easy to overlook our breath and its impact on our health. However, with a simple yet powerful technique – deep breathing exercises – we can effectively improve both our mental and physical well being. 

What is deep breathing?


Deep breathing, also known as diaphragmatic breathing or abdominal breathing, is a technique that involves using your diaphragm to take slow, deep breaths. When you breathe deeply, your belly expands as you inhale, allowing your lungs to fill with more air. This type of breathing is different from the chest-based, shallow breathing that many of us do unconsciously throughout the day. 

The health benefits of deep breathing exercises 


Deep breathing has many benefits for your mental health as well as your physical well being. By practicing deep breathing you can:

  • Reduce stress and anxiety: Deep breathing can help you feel more relaxed and centered, reducing feelings of anxiety and tension.
  • Lower blood pressure and slow heart rate: Deep breathing can help lower your blood pressure and slow down your heart rate, which can have a positive impact on your overall physical health.
  • Decrease cortisol levels: Cortisol is the hormone associated with stress, and deep breathing can help decrease cortisol levels in your body.
  • Relax muscles: Deep breathing can also help your muscles relax, reducing tension and pain in your neck, shoulders, and chest. 

How to practice deep breathing techniques 


If you’re new to belly breathing, it can take some practice to get the hang of it. Here’s how to get started:

  1. Find a quiet place where you won’t be disturbed.
  2. Sit comfortably or lie down.
  3. Place one hand on your belly and the other on your chest.
  4. Take a deep breath in through your nose, letting your belly expand and feeling your rib cage open.
  5. Hold the breath for a few seconds.
  6. Exhale slowly through your mouth, letting your belly fall and emptying your lungs completely.
  7. Repeat this process for a few minutes, focusing on your breath and letting go of any distracting thoughts. It can be helpful to imagine a pattern of “square breathing”- breath deeply in for a count of 2, hold for a count of 2, breath out for a count of 2, hold for a count of 2.

With regular practice, you’ll most probably find that diaphragmatic breathing becomes easier and more natural over time. You may also find that you feel more relaxed and centred, and less anxious. 

Deep and slow breathing can be a powerful tool for improving your mental health. By taking a few minutes each day to focus on your breath, you can reduce stress, anxiety, and tension, while also improving your overall physical health. So go on – breathe!

References

Healthline (2019). What is diaphragmatic breathing? [Online] Available at: https://www.healthline.com/health/diaphragmatic-breathing

Mayo Clinic (2019). Decrease stress by using your breath. [Online] Available at: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/decrease-stress-by-using-your-breath/art-20267197

Vassilakopoulos, T., Roussos, C. & Zakynthinos, S. (2004). The immune response to resistive breathing. European Respiratory Journal, 24(6), 1033-1043.

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Lachlan McDonald
Lachlan McDonald
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