Benefits of Deep Breathing
Breathing is such an integral part of daily life that it's probably something you don't think about often. However, the way you breathe can have an important impact on your physical and mental state. Setting aside time to take a deep breath has many physical and mental health benefits.
What is Deep Breathing?
As opposed to shallow breathing, which can cause the body to become tense, deep breathing requires using the diaphragm to taken in slow, relaxed breaths - ideally six per minute, according to Discovery Health. When you breathe, focus on making your abdomen rise instead of your chest. This will allow your lungs to more completely fill with air and will leave your body in an overall more peaceful state.
Mental Benefits
Because deep breathing requires relaxed, full breaths, it is a well-known stress-relief technique and is important to maintaining mental health. According to the Canadian Mental Health Association, deep breathing "provides extra oxygen to the blood and causes the body to release endorphins." The Eastside Center for Counseling and Psychotherapy in Kirkland, Wash., recommends using "relaxed diaphragmatic breathing," a type of focused deep breathing, to reduce anxiety.
Physical Benefits
Your body needs appropriate levels of oxygen to function properly, so the way you breathe can have an affect on your physical health. For example, some studies have shown that deep breathing lowers blood pressure. In 2002 the U.S. Food and Drug Administration approved the non-prescription use of a device called RESPeRATE, a device shown to lower blood pressure by helping users pace their breathing. More research is being done into how deep breathing can help lower blood pressure. Having properly oxygenated muscles also improves fat burn and muscle function, according to an article on Military.com. Deep breathing also can enhance a person's vocal performance, whether she is speaking in public or private. Both deep breathing and speaking/singing are associated with the diaphragm, so a person who knows control her breathing through her diaphragm will have more controlled, confident vocal abilities as well, according to Vocal-Sphere.com.
Breathing Exercises
Deep-breathing exercises focus on learning to use the diaphragm to breathe. To perform what the Eastside Center for Counseling and Psychotherapy calls "relaxed diaphragmatic breathing," you should lay down in a relaxing position while wearing loose-fitting clothes. Place one hand on your abdomen, over your belly button, and focus on breathing to make your abdomen rise and fall rather than your chest. Take four to five relaxed, slow breaths, breathing air in through your nose. This exercise can also be done standing. Periodically check your breathing throughout the day. Make sure you are not sucking your stomach in when you breathe, which can lead to shallow breathing.
To learn other deep breathing exercises, consider joining a fitness class that emphasizes deep breathing, such as yoga, Pilates or Tai Chi.
Warning
Whenever using deep-breathing techniques and exercises, avoid overbreathing. Breathing to hard or frequently can cause hyperventilation, which can also cause muscle spasms and lightheadedness.
Tags: deep breathing, blood pressure, your abdomen, abdomen rise, Benefits Deep, Benefits Deep Breathing