Do you get anxious or stressed most days? How well do you sleep at night? Is it difficult to focus on tasks because you’re constantly going through the mental checklist of things that demand your attention? Are you currently suffering from any ailments?
Right now, at this very moment, you possess the power to improve major components of your physical and mental health, such as the aforementioned circumstances. You have the ability of going from anxious to calm; restless to relaxed; distracted to focused; pain to relief. This innate, natural gift is always accessible and easy to utilize. The answer to many problems that plague our bodies and minds is, simply, breathing.
Breath. It is the first thing we do when life begins and the last thing we take when life ends. Breathing is essential to our survival since it keeps our bodies functioning. It is one of the few bodily functions that can be controlled both involuntarily (automatically) and voluntarily (under conscious management). How many times have we been told to “take a breath” in difficult times? How many times did we actually heed that advice? I found it to be an absurd solution and stubbornly ignored that directive. If only I knew just how useful a tool that would have been in fixing various aspects of my well-being. Scientific research substantiates that engaging in purposeful, deep breathing activates the body’s nervous system which, in turn, yields several benefits for our bodies and minds.
Benefits of Deep Breathing
- Reduces Stress and Anxiety– the body’s parasympathetic nervous system becomes activated, which controls the body’s ability to relax.
- Increases Energy– fresh oxygen is consumed and exchanged between your cells, boosting energy levels.
- Enhances Mood– there is a release of endorphins, which are the chemical hormones that help improve mood.
- Improves Focus and Concentration– an increase in oxygen intake allows the brain to perform many functions such as attention and mental clarity.
- Better Sleep Quality– the mind and body become calm, making it easier to fall and stay asleep.
- Reduces Pain– endorphins are released and encourage your body to relax, reducing the mind’s perception of pain.
- Improves Digestion- blood flow increases, ensuring that the digestive organs get enough oxygen to function effectively; the parasympathetic nervous system becomes activated, thus increasing digestive activity.
- Detoxifies the Body- when you inhale you bring fresh oxygen into your body; when you exhale you expel carbon dioxide and other wastes from your body.
- Lowers Blood Pressure– promotes relaxation in the cardiovascular system and as your muscles relax, your blood vessels dilate, lowering blood pressure; heart rate slows and becomes more regulated, also causing a decrease in blood pressure.
- Boosts Immune System– less stress hormones (particularly Cortisol) and better blood flow allow the body to absorb vitamins and nutrients more effectively and rid the body of germs and viruses with more efficiency.
How To Do Simple, Deep Breathing Exercises
- Breathe deeply in through your nose for approximately 3-5 seconds. You want to fill your chest and abdomen with oxygen. If you prefer, place one hand on your heart and one hand on your stomach so you can feel your belly rising as a result of the inhale.
- Hold your breath for approximately 2-3 seconds.
- Slowly exhale through your mouth for approximately 3-5 seconds with parted lips, feeling your stomach relax as the breath is expelled.
- Repeat as many times as desired. I recommend doing the exercise at least 5 times.
When To Do Deep Breathing
- Every Morning When You Wake Up- Rather than getting out of bed and thrusting yourself into the busyness of the day ahead or, instead of grabbing your phone to check e-mails or social media, take this time to perform deep breathing. By applying breathing techniques at this particular time of the day allows you the opportunity to reduce stress, boost energy, enhance mood, relieve pain, and aid in digestion. (**optimal benefits if practiced everyday**)
- Every Night When You Go To Bed– Stop overthinking, planning, or going down the rabbit hole of social media or the Internet on your device and, again, participate in deep breathing exercises. Reap the benefits of relieving stress and pain, lowering blood pressure, helping digestion, and improving the quality of your sleep. (**should be a daily practice for optimal health benefits**)
- Expected Situations– When there are circumstances in which you anticipate being stressed, overwhelmed, frustrated, worried, and/or scared, either do deep breathing prior to the situation or even in the midst of the situation. (I have even done breathing exercises before and during such instances.) Your focus and concentration becomes more clear, your negative feelings may mollify, and anxiety can be alleviated at these times.
- Unexpected Situations– You can’t predict everything that will happen to you. However, when you become aware that your emotions are becoming activated, for whatever reason, catch yourself and take this time to integrate deep breathing.
Live a better life by incorporating deep breathing into your everyday schedule. The process only takes a few minutes and provides a multitude of rewards for your overall well-being!
