Deep Breathing

Simple Techniques for a Happier, Healthier You

The Health Benefits of Deep Breathing

Most people never think about how important breathing is, and most of us don’t know how to breathe properly. Many of us take shallow breaths instead of breathing deeply. So, regularly throughout your day, stop what you are doing and breathe. Deeply and fully, feel where your tension is held and, as you exhale completely, imagine letting go of all your worries. It’s easy to do anytime and anywhere, and you will notice the difference.

Deep breathing is a simple yet powerful practice with many physical and mental health benefits. Incorporating deep breathing into your daily routine, particularly in the morning and at night, can set a positive tone for the day and promote relaxation before bed. Let’s explore how deep breathing can benefit your health and wellbeing

1. Reduces Stress and Anxiety—Deep breathing activates the parasympathetic nervous system, which helps calm the body and reduces the production of stress hormones like cortisol
2. Improves Focus and Cognitive Function – Taking slow, deep breaths increases oxygen flow to the brain, enhancing mental clarity and reducing mental fatigue. This is especially effective when done first thing in the morning to awaken the brain.
3. Lowers Blood Pressure – Regular practice can lead to lower blood pressure as it helps relax blood vessels, reducing the strain on the heart.
4. Enhances Lung Capacity – Consistent deep breathing exercises strengthen the diaphragm and other respiratory muscles, improving overall lung capacity and breathing efficiency.
5. Aids Digestion – Deep breathing can also promote better digestion by activating the parasympathetic response and increasing blood flow to the digestive organs.

Deep Breathing Techniques to Try

To experience these benefits, start with a few simple techniques you can incorporate into your morning and evening routines:

• Morning Energiser: Diaphragmatic Breathing
  Sit comfortably and place one hand on your abdomen. Breathe in deeply through your nose, allowing your stomach to rise, then slowly exhale through your mouth. Repeat for 5 minutes to stimulate the mind and body.
• Evening Relaxer: 4-7-8 Technique
  Breathe in through your nose for 4 seconds, hold for 7 seconds, and exhale slowly through your mouth for 8 seconds. This helps lower your heart rate, preparing you for a restful sleep.
• Box Breathing for Focus
  Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4 seconds. This is excellent for enhancing concentration and can be used anytime during the day.

For those seeking a little more guidance, here are some techniques you may wish to use:

• Deep breathing (link)
• Diaphragmatic breathing (link).
• Soothing rhythm breathing (link)
• Box Breathing Technique (link)

Key Health Benefits of Deep Breathing

Benefit	How It Helps	Technique to Use
Reduces Stress	Activates the parasympathetic nervous system	4-7-8 Technique
Improves Focus	Increases oxygen supply to the brain	Diaphragmatic Breathing
Lowers Blood Pressure	Relaxes blood vessels, reduces heart strain	Deep Breathing
Enhances Lung Capacity	Strengthens diaphragm and respiratory muscles	Box Breathing
Aids Digestion	Promotes blood flow to digestive organs	Diaphragmatic Breathing
Promotes Better Sleep	Lowers heart rate and induces relaxation	4-7-8 Technique
Boosts Energy	Helps regulate oxygen and CO2 balance	Morning Diaphragmatic Breathing

Tips for Incorporating Deep Breathing into Your Day

1. Set a Routine – Aim to do deep breathing exercises for 5 minutes in the morning and 5 minutes before bed. Consistency is key to reaping the full benefits.
   
2. Use Visualisation – When inhaling, imagine breathing calmly and positively; when exhaling, imagine releasing stress and tension.
   
3. Integrate with Meditation – Combine deep breathing with mindfulness or meditation for enhanced benefits.

FAQs on Deep Breathing

More Breathing Technique videos

15 Minute Deep Breathing Exercise

Diaphragmatic Breathing | UCLA Integrative Digestive Health and Wellness Program

Soothing Rhythm Breathing (Dr Helen Courtney)