Categories >> Treatments >> Relaxation Response (Still & Internal) >> Deep Breathing
Deep breathing exercises are a powerful tool for promoting wellness by reducing stress, improving sleep, and boosting overall physical and mental health. [1, 2, 3, 4, 5, 6, 7]
Benefits of Deep Breathing for Wellness: [1, 3, 8]
• Stress Reduction: Deep breathing activates the body’s relaxation response, lowering stress hormones like cortisol and promoting calmness. [1, 5, 6, 8, 9]
• Improved Sleep: Deep breathing techniques, like the 4-7-8 method, can help calm the mind and body, making it easier to fall asleep and improve sleep quality. [2, 3, 7, 10, 11, 12, 13]
• Reduced Anxiety: Deep breathing can help manage anxiety by slowing the heart rate, lowering blood pressure, and promoting a sense of control over physical sensations. [1, 6, 8]
• Enhanced Energy and Vitality: Deep breathing increases oxygen intake, which can boost energy levels and improve overall physical functioning. [5, 8]
• Improved Immune System: Deep breathing can strengthen the immune system by promoting better blood circulation and oxygenation throughout the body. [1, 5, 8, 14, 15]
• Better Heart Health: Deep breathing can help regulate heart rate and blood pressure, potentially reducing the risk of cardiovascular issues. [10, 16, 17]
• Pain Management: Deep breathing can be used to manage pain by promoting relaxation and distracting from discomfort. [2, 6, 18, 19]
• Improved Mental Clarity: Deep breathing can help clear the mind and improve focus by reducing mental clutter and promoting a sense of calm. [6, 20, 21, 22, 23, 24, 25]
• Increased Self-Awareness: By focusing on the breath, deep breathing exercises can enhance self-awareness and promote a greater connection to the body and mind. [20, 26, 27, 28, 29, 30]
Deep Breathing Techniques: [5, 31]
• Diaphragmatic (Belly) Breathing: This technique involves focusing on expanding the belly with each inhale and contracting it with each exhale, maximizing lung capacity and promoting relaxation. [5, 31, 32, 33, 34]
• 4-7-8 Breathing: This technique, developed by Dr. Andrew Weil, involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds, helping to calm the nervous system and promote relaxation. [3, 11]
• Pursed Lip Breathing: This technique involves inhaling deeply through the nose and exhaling slowly through pursed lips, helping to slow down breathing and reduce anxiety. [32]
• Box Breathing: This technique involves inhaling for a set amount of time (e.g., 4 seconds), holding the breath, exhaling for the same amount of time, and holding the breath again, creating a box-like pattern. [32, 35, 36, 37, 38]
• Mindful Breathing: This technique involves paying close attention to each breath, noticing the sensations of the breath entering and leaving the body, and allowing any thoughts or feelings to arise without judgment. [20]
How to Practice Deep Breathing: [7, 39]
• Find a Comfortable Position: Sit or lie down in a relaxed and comfortable position, preferably in a quiet space where you can focus. [39, 40, 41]
• Focus on Your Breath: Pay attention to the natural rhythm of your breath and notice how your body feels as you inhale and exhale. [20, 42, 43]
• Inhale Deeply: Breathe in slowly and deeply through your nose, filling your lungs and expanding your belly. [31, 42, 43, 44]
• Exhale Slowly: Breathe out slowly and gently through your mouth or nose, allowing the air to release from your lungs and your belly to relax. [31, 32, 43]
• Practice Regularly: Aim to practice deep breathing exercises for a few minutes each day, or as needed when you feel stressed or anxious. [44]
Integrating Deep Breathing into Your Life: [7, 31, 44]
• Practice Deep Breathing During Stressful Situations: Use deep breathing techniques to manage stress in everyday situations, such as before a presentation or during a challenging conversation. [2, 44, 45]
• Incorporate Deep Breathing into Your Daily Routine: Set aside time each day for deep breathing practice, such as during your morning routine, before bed, or during breaks throughout the day. [7, 44, 46, 47]
• Use Deep Breathing for Sleep: Practice deep breathing techniques before bed to calm your mind and prepare for sleep. [2, 7, 10, 48]
• Share Deep Breathing with Others: Teach deep breathing techniques to family members, friends, or colleagues to promote wellness and stress reduction. [3, 7, 49, 50]
• Consider a Mindfulness or Meditation Practice: Deep breathing is often a core component of mindfulness and meditation practices, providing a foundation for cultivating a greater sense of calm and awareness. [20, 51, 52, 53, 54, 55, 56]
By incorporating deep breathing exercises into your daily life, you can effectively manage stress, improve sleep, and enhance your overall well-being. [2, 3, 5, 57, 58]
[1] https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress
[2] https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.stress-management-doing-breathing-exercises.uz2255
[3] https://awcim.arizona.edu/health_hub/awcimagazine/just_breathe_using_breathwork_for_wellbeing.html
[4] https://mindfulhealthsolutions.com/master-stress-and-anxiety-deep-breathing-techniques-for-better-mental-health/
[5] https://www.michiganmedicine.org/health-lab/easy-way-beat-stress-and-build-healthier-life
[6] https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/breathing-brings-benefits-infographic
[7] https://www.canr.msu.edu/news/begin_with_your_breathing_for_improved_health_and_wellness
[8] https://www.uchealth.org/today/understanding-breathing-and-the-importance-of-taking-a-deep-breath/
[9] https://faithhearing.com/deep-breathing-for-tinnitus
[10] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/breathing-exercises
[11] https://www.medicalnewstoday.com/articles/324417
[12] https://www.verywellmind.com/breathing-exercises-for-sleep-4589393
[13] https://www.sleep.com/sleep-health/4-7-8-breathing-method
[14] https://www.michiganmedicine.org/health-lab/easy-way-beat-stress-and-build-healthier-life
[15] https://breathingandsleepcenter.com/2021/08/the-benefits-of-deep-breathing/
[16] https://pmc.ncbi.nlm.nih.gov/articles/PMC9877284/
[17] https://www.multicare.org/vitals/how-exercise-improves-your-heart-health/
[18] https://www.newleafcollege.co.uk/what-can-help/ArtMID/863/ArticleID/52/How-deep-breathing-helps-your-physical-and-mental-wellbeing
[19] https://www.sapnamed.com/blog/breathing-exercises-for-natural-pain-relief/
[20] https://www.youtube.com/watch?v=wfDTp2GogaQ
[21] https://www.mentalhealthfirstaid.org/2021/07/how-breathing-can-help-reduce-stress/
[22] https://www.thetalkingrooms.com/2024/06/28/the-importance-of-deep-breathing/
[23] https://www.allinahealth.org/healthysetgo/thrive/breathe-in-and-breathe-out-the-calming-effects-of-deep-breathing
[24] https://www.forbes.com/councils/forbescoachescouncil/2024/12/06/the-power-of-deep-breathing-in-mindset-transformation/
[25] https://yogainstitute.com.au/blog/
[26] https://www.theembodylab.com/blog/our-breathing-body
[27] https://www.gratitudelodge.com/breathwork-therapy-for-addiction/
[28] https://greatergood.berkeley.edu/article/item/what_focusing_on_the_breath_does_to_your_brain
[29] https://www.gratitudelodge.com/breathwork-therapy-for-addiction/
[30] https://nordicstrong.com/blogs/news/what-is-breathwork-an-introduction-to-the-practice
[31] https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques
[32] https://www.uhhospitals.org/blog/articles/2024/02/breathe-your-way-to-better-health-and-less-stress
[33] https://www.physio-pedia.com/Diaphragmatic_Breathing_Exercises
[34] https://www.bayoubendhealth.org/respiratory
[35] https://www.businessinsider.com/guides/health/mental-health/breathing-exercises
[36] https://www.today.com/health/mind-body/breathing-exercises-rcna47881
[37] https://health.clevelandclinic.org/box-breathing-benefits
[38] https://www.mercycare.org/bhs/employee-assistance-program/eapforemployers/resources/4-deep-breathing-exercises-for-relaxation/
[39] https://www.gundersenhealth.org/health-wellness/mental-health-relationships/4-7-8-breathing-technique
[40] https://hr.duke.edu/wellness/mental-health-stress/success-over-stress/relaxation-techniques/breathing-relaxation/
[41] https://yogavidyamandiram.com/breathing-your-way-to-better-health-the-incredible-benefits-of-pranayama/
[42] https://www.youtube.com/watch?v=7Ep5mKuRmAA
[43] https://www.youtube.com/watch?v=r5nde5RHHJw
[44] https://www.youtube.com/watch?v=Wemm-i6XHr8
[45] https://www.linkedin.com/advice/0/how-can-deep-breathing-help-you-manage-stress-build-jgvie
[46] https://modernrecoveryservices.com/wellness/coping/skills/physical/deep-breathing/
[47] https://www.linkedin.com/advice/0/how-can-you-use-breathing-techniques-stay-xm2jf
[48] https://www.headspace.com/sleep/breathing-exercises-for-better-sleep
[49] https://everydayspeech.com/sel-implementation/enhancing-self-awareness-through-sel-breathing-exercises-a-step-by-step-approach/
[50] https://www.sciencedirect.com/science/article/pii/S0001691823002263
[51] https://ecals.cals.wisc.edu/2023/04/13/cals-wellness-committee-tip-manage-stress-with-breathing-techniques/
[52] https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
[53] https://www.dignityhealth.org/articles/deep-breathing-techniques-can-relieve-your-stress
[54] https://www.linkedin.com/advice/0/how-can-deep-breathing-improve-your-meditation
[55] https://apbweb.com/2024/03/take-a-breather/
[56] https://www.bezzybc.com/discover/living-well-bc/health-10-ways-to-embrace-uncertainty-when-you-experience-chronic-illness/
[57] https://modernrecoveryservices.com/wellness/coping/skills/physical/deep-breathing/
[58] https://www.verywellmind.com/breathing-exercises-for-sleep-4589393