The Benefits of Deep Breathing

Inhale deeply. Exhale deeply. This terminology is often heard during a yoga class, yet they are actions which are ideal for us to repeat throughout our daily lives. Deep breathing is a valuable skill with stress placing such a burden on most people. In fact, studies have shown that about 60% of illnesses and diseases are caused by some form of stress. When our bodies are under stress it causes our heart rate and blood pressure to increase, our cholesterol and triglyceride levels to rise and our immune system to weaken. Over time, this constant wear and tear on our bodies and mind increases our risk for heart disease, high blood pressure, obesity and depression.

Deep breathing is a great place to start when it comes to reducing stress, and it can really bring us relief and easiness during those times when life seems to be getting the best of us. The great thing about it is that is requires no special equipment, clothing, time or location. Allowing ourselves to slow down and breathe deeply can be done anytime, anywhere and can help to shift the direction our mood and day. Certainly not an all encompassing list, the following three benefits provide some insight into the fantastic benefits of deep and conscious breathing.

 

1) Greater Oxygen Exchange: Many of us have become used to breathing from our chest and have fallen into the habit of what we know to be shallow breathing. This from of breathing places limitations on the diaphragm’s range of motion and causes us to take short, shallow breaths. Deep breathing, however, allows for the diaphragm to fully expand, bringing more oxygen into the body. Whereas shallow breathing decreases the flow of oxygen to our tissues, deep breathing does the opposite and allows for our body to become better oxygenated. It can also help to reduce anxiety, tension and blood pressure.

2) Efficient Toxin Removal: Deep breathing can improve our body’s ability to flush waste out of our system. The circulatory system and lymphatic system work together to make this happen. Our circulatory system delivers fresh, oxygenated blood to the cells, while the lymph fluid within our lymphatic system contains wastes and toxins from the body that are to be removed. When the lymph fluid is not moved, it can actually prevent the cells in our body from receiving the nutrients they need. Since the lymphatic system has no organ to pump out the lymph fluid, deep breathing aids in this process which helps for the toxins to be circulated to the liver for removal.

3) Improved Focus & Relaxation: Our brain uses about 80% of the oxygen that our body takes in. So deep breathing allows for us to experience greater mental clarity and concentration. Allowing ourselves to breathe deeply during difficult situations can be very beneficial as it reduces feelings of depression and anxiety while elevating the level of our “feel good” hormones. In fact, studies have shown that just 10-15 minutes of deep breathing can be enough to relax the body and improve our overall mood.

 

Deep breathing is just as easy as it sounds. Pick a time and spot with which you are comfortable, and allow your mind and body to relax before beginning. If you are practicing deep breathing while seated, aim to sit up tall with proper posture. If laying down, rest on your back, release any tension and allow your body to relax. As you inhale, let your belly rise while you completely fill your lungs with air. Give yourself time to take in the breath so that it can be a slow and gradual process. As you exhale, slowly allow your lungs to empty as your belly falls and the air is pushed out. Pause for at least one second before proceeding to your next inhale. Continue for at least 10 minutes or until you feel relaxed and rejuvenated.

For some, the act of deep breathing takes some time to get used to, but with consistent practice, one can quickly master this process. Make a consistent effort to incorporate deep breathing into your daily routine to see how beneficial it can be for both your physical and mental well-being.

This article was originally posted on April 4, 2018.