Warning: Deep breathing may reduce stress, improve mental health, bolster physical health, and cause happiness.
Breathing is our single most important function as humans. We do it without even realizing! Each and every living cell in our bodies require oxygen to survive. Thus, we go about our day unconsciously fueling the cells that keep us alive. Just. By. Breathing. So what happens when you turn this unconscious function into a conscious exercise?
Well, first of all, we are able to make the shift from shallow chest breaths to deep belly breaths.
What does this mean?
As we are going about our day-to-day lives, we breathe without thinking. Often, these breaths are shorter, more shallow breaths that come from the chest and can be seen when the chest rises and falls. Deep belly breaths, on the other hand, often involve conscious thought. They are long, drawn-out breaths, and they cause the belly to rise and fall.
So what can deep breathing do for us, and why does it matter?
Deep breathing can help
○ Reduce stress
○ Improve sleep
○ Reduce feelings of anxiety
○ Reduce high blood pressure
○ Aid in digestion and weight loss
○ Reduce muscle tension
○ Promote healing of the body's cells
○ Reduce feelings of anxiety
○ Reduce high blood pressure
○ Aid in digestion and weight loss
○ Reduce muscle tension
○ Promote healing of the body's cells
How is all of that possible?
I’ll leave the complex why’s and how’s to the experts (here is a good article with analogies, for those who are interested). Simply put, deep breathing activates the parasympathetic nervous system; this allows breathing to slow, the heart rate to drop, and blood pressure to lower - the blood vessels relax and the body enters a state of calm and healing. This is known as the body’s “Relaxation Response,” a phrase coined by Dr. Herbert Benson.
Wow, sounds pretty magical, amirite?!
So with that being said, how does one reap the benefits of deep breathing?
If you’ve never practiced deep breathing before, you may not realize that it’s more difficult than it sounds – especially for those of us who are used to shallow chest breathing! Deep breathing requires time, patience, and practice.
So where do we start? Luckily, there are plenty of methods and exercises that allow us to practice deep breathing.
Firstly, we can elicit the relaxation response by practicing meditation, yoga, and/or progressive muscle relaxation. Yoga is my personal favourite. I highly recommend a yin class for those who are looking to practice deep breathing. Yin yoga is a style of yoga that involves holding a posture for a number of minutes, while focusing heavily on the breath. This is a good place to start, however, you can practice deep breathing in any style of yoga – it is always encouraged! In the words of my favourite yoga teacher, “Yoga is breathing. If you are breathing, you are doing yoga.”
There are also many guided breathing and relaxation videos on YouTube. These videos are easy to follow and may help with sleep, anxiety, and stress. I have personally used these videos to encourage sleep when I have experienced insomnia, or when I am struggling with the turbulent nature of shift work. A simple search for ‘guided deep breathing’ or ‘guided breathing’ will bring up a plethora of helpful videos.
There’s an App for that.
Apps like Oak and Breethe are available in the App store, and they are great for guided breathing. Simply download the app on your phone or tablet and you can take it with you anywhere!
Lastly, if you want to try deep breathing on your own without the assistance of an app or a video, there are plenty of exercises that you can try. Here are a couple of common exercises to get you started:
Exercise One:
4-7-8 breathing
You can do this exercise either sitting or lying down.
To start, put one hand on your belly and the other on your chest.
Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.
Hold your breath, and silently count to 7.
Breathe out completely as you silently count to 8. Try to get all the air out of your lungs by the time you count to 8.
Repeat at least 3 times.
Make note of how you feel at the end of this exercise.
Exercise Two:
Progressive Muscle Relaxation
(Start at your feet and work your way up to your face, trying to only tense those muscles intended.)
Take a few minutes to breathe in and out in slow, deep breaths.
When you’re ready, shift your attention to your right foot. Slowly tense the muscles in your right foot. Hold for a count of 10.
Relax your foot. Focus on the tension flowing away and how your foot feels as it relaxes.
Stay in this relaxed state for a moment, breathing deeply and slowly.
Now shift your attention to your left foot. Follow the same sequence of muscle tension and release.
Gradually work your way up through the muscles in the body, repeating the same process.
Right foot, then left foot.
Right calf, then left calf.
Right thigh, then left thigh.
Hips and buttocks.
Stomach.
Chest.
Back.
Right arm and hand, then left arm and hand.
Neck and shoulders.
Face.
Again, make note of how you feel after this exercise.
There are many other exercises out there, I suggest perusing Google and selecting a few more to try. The more you try, the more likely you are to find one that suits you.
Important Tips:
Focus on your breath. When you bring the focus to the breath, your obtrusive thoughts become less of a distraction. You are able to focus on the present moment.
Choose a place where you can sit or lie down comfortably and quietly.
Wear comfortable clothing.
Don't try too hard. Deep breathing requires practice, putting pressure on yourself may cause you to tense up or stress (which is the opposite of what we are trying to achieve!).
Don't be too passive, either. This is often my biggest struggle. You know that person who always falls asleep in savasana? Yep, it's me. I'm that girl. As much as I love to have a nap before and after my yoga practice, it's important to remain awake, yet fully relaxed. My inner sloth seems to be more likely to pull me into a slumber when I have had a long day, or I have not rested prior to yoga. I suggest practicing deep breathing when you are not feeling tired enough to sleep.
Try to practice once or twice a day. Bonus points if you can practice at the same time every day! This will help to enhance the sense of ritual and establish a habit.
Try to practice at least 10–20 minutes each day.
Here are three fantastic articles on deep breathing and the relaxation response, for those who are interested in learning more.
Deep breathing is a technique I practice daily in my personal life through both yoga and meditation. This is also a technique that I share with my patients; especially when I am working with children facing stress and trauma in their personal lives. It is important for children to learn coping strategies and stress reducers early on so that they may practice them, thus developing habits that will benefit them throughout their lives. Regardless, no matter your age, you can practice deep breathing and begin to develop the habit. The best part about deep breathing - it's free!
Let me know if you have tried any of these techniques, or leave additional suggestions in the comments down below - I want to hear from you!
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