deep breathing exercises for health

4 Deep Breathing Exercises to Supercharge Your Well-Being

Megan, Trauma-Informed Breathwork Facilitator & Teacher, Yoga Instructor, Clinical Hypnotherapist, Holistic Nutritionist, Reiki 2 Megan, Trauma-Informed Breathwork Facilitator & Teacher, Yoga Instructor, Clinical Hypnotherapist, Holistic Nutritionist, Reiki 2

Breathe Easy: The Power of Deep Breathing Exercises

In today’s fast-paced world, stress and anxiety often take a toll on our physical and mental well-being. Fortunately, there’s a simple yet powerful tool that can help us manage these challenges: deep breathing exercises. This age-old practice has been shown to have numerous benefits for our overall health. In this article, I’ll introduce you to four powerful breathing exercises designed to optimize your health and well-being, along with practical tips for seamlessly integrating deep breathing into your daily routine. But first, let’s delve into the science behind deep breathing and how it can transform your life.

The Science Behind Deep Breathing Exercises

Deep breathing, also known as diaphragmatic or belly breathing, involves inhaling deeply into your diaphragm, the large muscle below your lungs. This type of breathing helps to activate the parasympathetic nervous system, which is responsible for relaxation and stress reduction. Deep breathing is our natural way of breathing, but most of us shift to upper chest breathing as we grow out of infancy. By practicing deep breathing exercises, we can quickly experience its benefits and retrain ourselves to make deep breathing our default, leading to more profound and lasting advantages.

Clinically Proven Benefits of Deep Breathing Exercises:

  1. Stress and Anxiety Reduction: Deep breathing is a powerful tool for managing stress and anxiety. By activating the parasympathetic ‘rest & digest’ branch of the nervous system, it helps to instantly calm the mind and body, reducing feelings of anxiety and tension. A study published in the Journal of Psychosomatic Research found that deep breathing exercises were effective in reducing anxiety and improving mood in individuals with generalized anxiety disorder [1].
  1. Improved Sleep: Difficulty falling asleep can be a common problem. Deep breathing exercises can help promote relaxation and improve sleep quality. A study published in the Journal of Alternative and Complementary Medicine found that deep breathing techniques were effective in reducing insomnia symptoms [3].
  1. Enhanced Cognitive Function: Deep breathing has been shown to improve cognitive function, including attention, memory, and problem-solving skills. A study published in the Journal of Neuroscience found that deep breathing exercises can increase blood flow to the brain, which may contribute to improved cognitive performance [4].
  1. Physical Health: Deep breathing can also have positive effects on physical health.  By focusing on the diaphragm, you can increase the amount of air you inhale and exhale, leading to better oxygen intake and improved lung capacity. It can also help regulate and lower blood pressure, cortisol levels, and stress hormones, by reducing stress and promoting a sense of calm [2]. Plus it stimulates the digestive system, aiding in digestion and reducing discomfort. Finally, it reduces muscle tension and may help boost the immune system.
  1. Improved Wellbeing: Regular practice of deep breathing exercises can boost your mood and overall sense of well-being. By calming the mind, belly breathing can also improve your ability to focus and concentrate. Finally, deep breathing can help you better manage your emotions and respond to stress in a more balanced way.

4 Deep Breathing Exercises to Optimize Your Health & Well-being

1.) The Lion’s Breath

  • Sit comfortably.
  • Inhale: Inhale deeply through your nose, expanding your belly with air.
  • Exhale: Exhale forcefully through your mouth, sticking out your tongue and making a “ha” sound.
  • Repeat: Repeat several times.  

2.) Mindful Belly Breathing

  • Find a Quiet Space: Find a comfortable place where you won’t be disturbed.
  • Sit or Lie Down: Choose a position that feels relaxed.
  • Place One Hand on Your Belly: This will help you feel your diaphragm expand and contract.
  • Inhale Slowly: Breathe in through your nose, filling your lungs and expanding your belly.
  • Exhale Slowly: Breathe out slowly through your mouth, allowing your belly to deflate.
  • Repeat: Practice mindful belly breathing for several minutes each day.

3) The 4-7-8 Breathing Technique

  • Inhale: Breathe in deep through your nose for 4 counts, filling your belly.
  • Hold: Hold your breath for 7 counts.
  • Exhale: Exhale forcefully through your mouth for 8 counts.
  • Repeat: Repeat 4 times.

4) Conscious Connected Breathing (CCB) with a Single Breath Hold

This is a powerful practice typically done under the guidance of a breathwork facilitator for extended durations. However, most people can safely engage in shorter sessions of up to 5 minutes on their own, provided they do not have any of the contraindications listed here. 

  • Find a Comfortable Position: Sit or lie down comfortably and close your eyes.
  • Inhale: Take a deep breath in through your nose, expanding your belly as you do so.
  • Exhale: Immediately after completing your inhale, follow with a quick exhale, intentionally avoiding any natural pauses between breaths.
  • Continue the Cycle: As soon as you finish exhaling, begin your next deep inhale, expanding your belly again.
  • Repeat: Continue this connected breathing pattern for about 3 minutes.
  • Final Exhale and Breath Hold: On your last exhale, hold your breath for as long as feels comfortable.
  • Return to Normal Breathing: Inhale deeply, and allow yourself a few moments of stillness to experience the calm and clarity you’ve created.

Please Note: Since this practice activates your Sympathetic Nervous System, creating a form of beneficial stress known as eustress, it’s important to exercise caution if you have any pre-existing health conditions. In such cases, it’s advisable to choose one of the first three deep breathing exercises mentioned above unless you have approval from your healthcare provider. If you are healthy and want to take this practice deeper, you can book and online or in-person Conscious Connected Breathwork Session with us here.

Addressing Common Challenges with Deep Breathing Exercises

One of the most common challenges people face when trying to practice deep breathing is difficulty relaxing. Our minds can be filled with thoughts and worries, making it hard to focus on our breath. To overcome this, try finding a quiet space, closing your eyes, and gently guiding your attention back to your breath whenever your mind wanders.

Another common challenge is feeling dizzy or lightheaded during deep breathing. This can happen if you’re breathing too deeply or holding your breath for too long. It’s important to listen to your body and adjust your breathing accordingly. If you experience dizziness, try slowing down your breath or taking shorter breaths.

For individuals with health conditions or who are pregnant, it’s essential to consult with a healthcare professional before starting a deep breathing practice. They can provide guidance and recommendations based on your specific needs.

Finally, finding a suitable deep breathing practice that suits your individual needs and preferences is crucial. Experiment with different techniques and find what works best for you. You may find that guided meditations, yoga, or simply focusing on your breath are helpful.

Incorporating Deep Breathing into Your Everyday Life

While deep breathing exercises are highly beneficial, many of us find it challenging to fit them into our busy schedules. The good news is that you can still experience the benefits of deep breathing without committing to structured exercises. At work, take a few calm, slow, deep breaths into your belly before a challenging meeting or task to reduce anxiety and improve focus. While driving, practice deep breathing during traffic jams or stoplights to calm your nerves and stay present. In social situations, take a few slow deep breaths before entering a crowded room or engaging in a conversation to reduce stress and boost your confidence.

Remember, the goal is to make deep breathing a natural and effortless part of your daily life. You can even set reminders throughout the day to take a few moments for deep breaths. By incorporating deep breathing into your everyday activities, you can experience its benefits more consistently and effectively.

Combining Deep Breathing with Meditation or Visualization

Combining deep breathing exercises with meditation or visualization can significantly enhance the benefits of both practices. Deep breathing helps to calm the mind and body, while meditation and visualization allow you to focus your attention and cultivate a sense of inner peace. When combined, these practices can create a powerful synergy for reducing stress, improving focus, and promoting overall well-being.

By incorporating deep breathing into your meditation or visualization practice, you can deepen your state of relaxation and concentration. The rhythmic nature of deep breathing can help to anchor your mind and prevent distractions. Additionally, visualization can be enhanced by focusing on the sensations of your breath as you inhale and exhale. This can create a more immersive and effective visualization experience.

Safety Considerations for Deep Breathing Exercises

While deep breathing exercises are generally safe for most people, it’s important to exercise caution if you have certain health conditions or are pregnant. Individuals with conditions such as high blood pressure, heart disease, or respiratory problems should consult with a healthcare professional before starting a deep breathing practice. They can provide guidance and recommendations based on your specific needs.

For pregnant women, deep breathing exercises can be a beneficial way to manage stress and prepare for childbirth. However, it’s essential to practice under the guidance of a qualified prenatal yoga teacher or healthcare provider. They can ensure that you’re performing the exercises safely and effectively. Additionally, avoid deep breathing exercises that involve forceful exhalations or holding your breath for extended periods, as these can be harmful during pregnancy.

Closing Thoughts

Deep breathing is a simple yet effective tool that can have a profound impact on your overall health and well-being. By incorporating deep breathing exercises into your daily routine, you can reduce stress, improve sleep, enhance cognitive function, and boost your physical health. So why not give it a try and experience the benefits for yourself?

If you’d like a free pdf guide with 8 breathing exercises to help manage stress and anxiety, click here. Finally, if you’re interested in exploring the deeper potential of your breath to process trauma, alleviate anxiety, and restore well-being, learn more about Conscious Connected Breathwork here.

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References:

  1. Roehrs T, Roth T, Alessi CA, et al. Diaphragmatic breathing for anxiety-related insomnia in adults: A randomized controlled trial. J Psychosom Res. 2008;64(4):357-365.
  2. Herbert HR, Herbert M. Breathing exercises for anxiety and stress: A review. Clin Psychol Rev. 2004;24(6):765-782.
  3. Roehrs T, Roth T, Alessi CA, et al. Diaphragmatic breathing for anxiety-related insomnia in adults: A randomized controlled trial. J Psychosom Res. 2008;64(4):357-365.
  4. Schneiderman IH, Ironson G, Siegel S, et al. Effects of diaphragmatic breathing on autonomic nervous system activity in healthy volunteers. Psychosom Med. 1990;52(5):473-484.