Benefits of Deep Breathing
Deep breathing is a relaxation technique that involves taking slow, deep breaths. It happens whether you concentrate on breathing or not, but when you do, amazing things occur. Deep breathing may help relieve tension, anxiety, shallow breathing or sleeping disorders, among other things.
How Stress Responds To Deep Breathing
When the body is under tension, it creates a set of symptoms, including shallow and rapid breathing, elevated heart rate and tense muscles. In this state, it becomes harder to concentrate and to make good decisions. It is also much harder to do so when we are anxious or frightened. Adrenaline and cortisol, for example, are hormones produced in response to stress. However, when they are released in excess, they can impair our judgment and control our emotions in an explosive way.
Relaxation Response To This Technique
When you take deeper and slower breaths, you reduce your nervous system's anxiety symptoms by lowering your heart rate, blood pressure, breaths per minute, and stress chemicals. Deep breathing lowers your heart rate, blood pressure, breaths per minute, and even lowers the amount of stress chemicals in your body. By taking time out of each day to focus on deep breathing, you may help cope with stress, feel calmer, and have more energy. As your heart rate slows, your body knows you are protected and safe, letting your brain focus on the task at hand. This allows your brain to direct all its attention to what you are doing.
How To Practice Deep Breathing
Take five minutes twice a day to practice deep breathing. When you are initially starting out, it’s best to practice deep breathing when you are in a relatively relaxed and calm state. You need to be comfortable breathing this way before attempting to do so when you are already anxious. Once you are comfortable with this deep-breathing technique, you can use it in situations that cause anxiety.
Breathe in slowly through your nose for 4 seconds
Hold the air in your lungs for 4 seconds
Breathe out slowly through your mouth for 4 seconds
Repeat anywhere between 5-20 minutes
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