By Patrick Cahillane – Life, Executive & Business Coach – One Source International Coaching and Training & Founder of The One Source Personal Development Network.
Deep breathing exercises are a simple yet powerful way to improve both physical and mental health. These exercises can help reduce stress, lower blood pressure, improve lung function, and increase overall feelings of calm and relaxation. In this blog post, we’ll explore some of the health benefits of deep breathing exercises and offer some tips on the best techniques to try.
Health Benefits of Deep Breathing Exercises
- Reduces Stress and Anxiety
Deep breathing exercises have been shown to reduce levels of the stress hormone cortisol in the body. This can help lower feelings of anxiety and improve overall mood. Taking a few deep breaths when feeling stressed or anxious can also help calm the nervous system and promote relaxation.
- Lowers Blood Pressure
When we breathe deeply, our heart rate slows down and blood vessels dilate, which can help lower blood pressure. This is particularly helpful for people with hypertension, who may benefit from practicing deep breathing exercises regularly.
- Improves Lung Function
Deep breathing exercises can help improve lung function by increasing the amount of oxygen that reaches the lungs. This can be especially helpful for people with respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD).
- Increases Mindfulness and Focus
Focusing on the breath during deep breathing exercises can help increase mindfulness and improve concentration. This can be helpful for people who struggle with attention or have a lot of distractions in their environment.
Best Techniques for Deep Breathing Exercises
- Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, involves taking slow, deep breaths that expand the diaphragm and fill the lungs with air. To practice diaphragmatic breathing, sit or lie comfortably and place one hand on your chest and the other on your belly. Take a slow, deep breath in through your nose, letting your belly expand as you inhale. Hold your breath for a few seconds, then exhale slowly through your mouth, letting your belly fall as you exhale. Repeat this cycle for several minutes.
- Box Breathing
Box breathing, also known as square breathing, involves taking slow, deep breaths in a pattern of four counts in, four counts hold, four counts out, and four counts hold. To practice box breathing, sit or stand in a comfortable position and breathe in through your nose for four counts, then hold the breath for four counts. Exhale slowly through your mouth for four counts, then hold your breath out for four counts. Repeat this cycle for several minutes.
- Progressive Relaxation
Progressive relaxation involves tensing and then relaxing different muscle groups throughout the body while taking slow, deep breaths. To practice progressive relaxation, sit or lie down in a comfortable position and start by tensing the muscles in your toes and feet for a few seconds. Release the tension and take a slow, deep breath through your nose, then exhale slowly. Move on to tensing and relaxing the muscles in your calves, thighs, abdomen, chest, arms, and so on, until you’ve gone through all the muscle groups in your body.
In conclusion, deep breathing exercises are a simple yet effective way to improve both physical and mental health. Practising techniques like diaphragmatic breathing, box breathing, and progressive relaxation can reduce stress and anxiety, lower blood pressure, improve lung function, and increase mindfulness and focus. Try incorporating deep breathing exercises into your daily routine and see how they can help you feel more relaxed and centred.
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