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Deep breathing is a fundamental technique in various forms of meditation, yoga, and relaxation practices. It has been researched extensively and is often recommended as a tool to alleviate stress, improve emotional regulation, and enhance overall health. This article delves into the nature of deep breathing, its physiological and psychological benefits, and how it can be practiced effectively in everyday life.
Understanding Deep Breathing
Deep breathing, also known as diaphragmatic breathing or abdominal breathing, involves breathing deeply into the lungs by flexing the diaphragm rather than shallow breathing which uses the chest. When practicing deep breathing, the breath is drawn into the lowest part of the lungs, causing the belly to rise and fall rather than the chest. This technique maximizes oxygen intake and engages the parasympathetic nervous system, prompting a relaxation response in the body.
How to Practice Deep Breathing
Practicing deep breathing is quite simple and can be done in any quiet environment:
1. Find a Comfortable Position
Sit or lie down in a comfortable place. Place one hand on your chest and the other on your belly.
2. Inhale Slowly
Inhale slowly through your nose, allowing your belly to push your hand up. Your chest should not move.
3. Exhale Completely
Exhale through pursed lips as if whistling, feeling the hand on your belly go down, and use it to push all the air out.
4. Repeat
Do this breathing cycle for several minutes—aim for about 10 deep breaths per minute.
"Deep breathing triggers the parasympathetic nervous system to lower heart rate, blood pressure, and muscle tension."
"Deep breathing is a powerful way of slowing down the emotional roller coaster and regaining control of your body and mind"
The Physiological Impact of Deep Breathing
Physiologically, deep breathing exercises have a profound effect on the autonomic nervous system (ANS), which controls the body’s unconscious actions. According to Dr. Richard Brown, an associate clinical professor of psychiatry at Columbia University College of Physicians and Surgeons, “Deep breathing triggers the parasympathetic nervous system to lower heart rate, blood pressure, and muscle tension.“1
Here are some key physiological benefits:
Reduced Stress
Deep breathing is effective in reducing stress hormones in the bloodstream, thus easing feelings of anxiety (Ma, X., Yue, Z-Q., Gong, Z-Q., et al., 2017).
Lower Blood Pressure
Regular deep breathing can contribute to lowered blood pressure and provides an overall sense of calm (Anderson, B. E., Bliven, K. C. H., 2017).
Improved Oxygen Exchange
Enhancing the oxygen exchange in the blood can lead to better energy levels and brain function.
The Psychological Advantages
On the psychological front, deep breathing is a cornerstone of mindfulness practices, which have been shown to contribute to an individual’s emotional well-being. The simple act of focusing on the breath encourages a shift away from ruminative thoughts and can help manage the symptoms of conditions like depression and anxiety.
Emotional Regulation
By slowing down the breath, one can also slow down the whirlwind of emotions that might be experienced during stressful times (Philippot, P., Chapelle, G., & Blairy, S., 2002).
Increased Mindfulness
Deep breathing fosters mindfulness, which has been associated with reductions in emotional reactivity (Kabat-Zinn, J., 2003).
Improved Concentration
With its ability to reduce distracting thoughts, deep breathing can lead to improved focus and better task performance.
Deep Breathing in Clinical Settings
Deep breathing is not only a self-help tool but is also used in clinical settings as a part of therapy for patients with chronic obstructive pulmonary disease (COPD) and other respiratory conditions to improve lung function and reduce dyspnea (Ritz, T., Rosenfield, D., Steptoe, A., 2010).
Expert Opinions and Endorsements
Experts from various disciplines endorse deep breathing. Dr. Andrew Weil, a leader in integrative medicine, suggests the 4-7-8 technique, a variation of deep breathing, as a way to help individuals fall asleep faster and manage cravings (Weil, A., 1995).
Implementation in Daily Routines
To effectively implement deep breathing into one’s daily routine, it’s beneficial to practice it during specific times, such as:
Morning Rituals
Start the day with a few minutes of deep breathing to set a calm tone for the day.
Stressful Moments
Use deep breathing during high-pressure moments to regain composure.
Exercise Warm-up and Cool-down
Incorporate deep breathing before and after exercise to improve oxygen flow and recovery.
Before Sleep
Practice deep breathing to calm the mind before bedtime, aiding in better sleep quality.
Conclusion
Deep breathing is a versatile technique that holds immense benefits for both physical and mental health. It’s a simple, cost-effective method that can significantly enhance one’s quality of life when practiced regularly.
As Dr. James Gordon, a world-renowned expert in using mind-body medicine to heal depression, states, “Deep breathing is a powerful way of slowing down the emotional roller coaster and regaining control of your body and mind” (Gordon, J., 2008).
Incorporating deep breathing into daily practice can be a transformative experience, leading to greater peace of mind, reduced stress levels, and an overall sense of well-being.
Deep Breathing Book Recommendations
Here is a collection of the best books on the market related to deep breathing:
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References
- Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I—neurophysiologic model. Journal of Alternative and Complementary Medicine, 11(1), 189-201. doi:10.1089/acm.2005.11.189
- Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874. doi:10.3389/fpsyg.2017.00874
- Anderson, B. E., Bliven, K. C. H. (2017). The use of breathing exercises in the treatment of chronic, nonspecific low back pain. Journal of Sport Rehabilitation, 26(5), 452-458. doi:10.1123/jsr.2016-0046
- Philippot, P., Chapelle, G., & Blairy, S. (2002). Respiratory feedback in the generation of emotion. Cognition & Emotion, 16(5), 605-627. doi:10.1080/02699930143000392
- Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156. doi:10.1093/clipsy.bpg016
- Ritz, T., Rosenfield, D., Steptoe, A. (2010). Physical activity, lung function, and shortness of breath in the daily management of COPD. Chest, 138(4), 935-942. doi:10.1378/chest.09-2732
- Weil, A. (1995). Spontaneous healing: How to discover and embrace your body’s natural ability to maintain and heal itself. New York: Knopf.
- Gordon, J. (2008). Unstuck: Your guide to the seven-stage journey out of depression. New York: Penguin Books.
