Benefits of Deep Breathing Practices:

Take one deep breath- a long inhale, hold, and then exhale. Even if it was for a split second, wasn’t it relaxing? Deep breathing has its roots in yoga, a spiritual practice towards strengthening the core of the human body. Nowadays, yoga has become commercialised, it has lost the touch of the Indian philosophy of spirituality and emphasises peace and tranquillity. A simple activity of deep, sharp inhale followed by a relaxed and patient exhale can work wonders, not just on one’s lung capacity, but holistically alleviate psychological and physiological complications.

Deep breathing is a technique that focuses on taking slow, controlled breaths to maximise our oxygen intake. The mechanism in our body that is responsible for the relaxation of the body and organs is activated promoting optimal oxygen exchange and stimulating relaxation response throughout the body. It is also called diaphragmatic or abdominal breathing as it fully engages the diaphragm allowing the lungs to expand. Many of us know of shallow breathing, that uses the chest and results in quick and short breaths. While deep breathing, you have to make sure to keep a hand on your stomach and monitor the movement, while inhaling, the stomach must fill up and expand. While exhaling, your stomach must contract and return to normal. A majority would agree to the difficulty of being able to fill up the bellies and doing the exercise wrong. Learning the right techniques and ways to cater to your complications is the key to holistic wellness in Yogic practices.

Improved respiratory function:

One of the most immediate and obvious benefits, deep breathing enhances the capacity of your lungs and increases respiratory efficiency. When practiced regularly, it encourages the flow of oxygen throughout the body which richly oxygenates blood, strengthening and facilitating the easy functioning of all bodily systems. Practicing this regularly would also break the cycle of shallow breathing that restricts the oxygen supply to the body. Overtime, this can cause muscle tension, fatigue, and even exacerbate respiratory conditions such as asthma or bronchitis.

Reduction of Stress and Anxiety

Another reason people turn to breathing exercises is to reduce and manage stress. Stress triggers the body’s “fight or flight” response created by the sympathetic nervous system of our body that stays active while in stimulating environments. In such a situation, the body releases stress hormones, what we generally call the “adrenaline rush”. While it is crucial in acute situations, chronic activation leads to hypertension, high blood pressure, insomnia, etc. As we know, deep breathing induces relaxation, which means it biologically activates the parasympathetic nervous system of our body that is responsible for the “rest and digest” state. Controlled and slow breaths reduce heart rate and promote a sense of calm. Studies have repeatedly shown that breathing can effectively reduce anxiety by interrupting the body’s stress signals. A particular method of breathing called “box breathing” is majorly used in handling high-stress jobs as a quick relief. The technique involves four counts, holding the breath for four counts, and holding the breath for another four counts.

Reduction of Pain and Tension

Deep breathing is a natural remedy for pain relief. Under pain, the body tends to tense up and experiences excessive discomfort. The exercises helps relax the muscles which reduces the muscle tension, making it easier to cope with pain. Many techniques such nadi-shodhana are used in pain management strategies. A pregnant lady experiencing painful contractions is also encouraged to employ several deep breathing techniques.

Improved Mental Clarity and Focus

Deep breathing has a direct impact on cognitive functions like concentration, memory, and decision-making. The activity itself requires you to focus on aligning your thoughts. The parasympathetic nervous system helps the brain shift from reactive thinking to a more reflective, calm state. The exercise demands you to focus on the breathing technique and to be consistent with it, which brings the haphazard thoughts away for a while and improves mental clarity. A well-oxygenated brain is more alert and refreshed. In addition, the rhythmic nature of deep breathing promotes mindfulness, enabling individuals to remain present and engaged in the moment. This can be particularly beneficial for those who struggle with racing thoughts or distractions.

Enhanced Emotional Balance and Mood

The nervous system plays a huge role, evidently, in regulating our emotions. In a more disturbed and anxious mood, you tend to breathe erratically. With the activation of the “fight or flight” response, you experience a prism of emotions that may generate panic, anxiety, and stress. With the regular practice of deep breathing techniques, our body generates “feel-good” chemicals that contribute to long-term emotional balance. In following this routine, there is lesser predisposition of mood disorders like depression, and fosters a greater sense of well-being.