Benefits of deep breathing: Here are the most important ones

What Is Deep Breathing?

Deep breathing, also known as abdominal breathing, is the process of taking slow, full breaths that engage the diaphragm to fill the lungs with air.

We often use deep breathing during times of stress or anger, and it is also commonly taught to children to help manage tantrums or emotional outbursts.

Benefits of Deep Breathing

Deep breathing provides a variety of health benefits, including:

1- Reduces Stress

When you feel stressed or anxious, your brain releases cortisol, the stress hormone. How can deep breathing reduce it?

Deep breathing slows your heart rate and allows more oxygen to flow into your bloodstream and to the brain, signaling your body to relax.

It also increases endorphins, chemicals that promote relaxation and counteract cortisol’s effects.

2- Pain Relief

Deep breathing boosts endorphin release, which not only helps you feel more energized but also reduces the perception of pain, making discomfort feel lighter.

3- Detoxification

When you breathe deeply, you expel carbon dioxide, which helps eliminate toxins from your body. Incomplete or shallow breathing can make your body work harder to remove these toxins.

4- Boosts Immunity

Deep breathing enhances blood flow throughout the body, which supports immune system function and helps the body fight illnesses more effectively.

5- Increases Energy Levels

Higher oxygen levels in the blood improve overall body function, which translates into greater energy throughout the day.

6- Lowers Blood Pressure

Relaxed muscles allow blood vessels to open, improving circulation and lowering blood pressure. Deep breathing also slows and regulates heart rate, further helping reduce blood pressure.

7- Additional Benefits

Other benefits of deep breathing include:

• Improved digestion.
• Better overall posture.
• Relaxation of tense muscles.
• Encouragement of healthier choices.

How to Practice Deep Breathing

To enjoy the benefits of deep breathing, follow these steps:

1. Sit or lie down in a comfortable, quiet place. If sitting, keep your back straight and feet flat on the floor.
2. Close your eyes.
3. Place one hand on your abdomen just below the ribcage, and the other on your chest.
4. Breathe normally for a few moments.
5. Take a slow, deep breath through your nose, letting your abdominal hand rise while keeping your chest relatively still.
6. Hold your breath for a second or two.
7. Exhale slowly through your mouth, noticing the movement of your abdominal hand.
8. Repeat several times.

Try the Triple Breathing Exercise