Breathing is something we do without even knowing it. It's automatic and it's essential. It's very relevant to our health - both physical and mental! There are methods of breathing that have been proven to reduce stress, enhance mood and improve the function of our breathing system.
During times of stress, breathing shifts to shallow, shorter breaths that don't travel much further than the chest. The lowest part of the lungs don't get their share of oxygenated air. This type of chest breathing signals release of stress chemicals and prepares the body for a "fight or flight" response. This can perpetuate your feelings of stress!
Deep breathing, moving the breath deeper while engaging the diaphragm, signals the release of relaxation chemicals. Studies have shown how deep breathing has natural anti-anxiety effects. Other effects? You guessed it, improved function of the respiratory system. Deep breathing exercises are recommended to people who suffer from COPD because studies have shown they can help strengthen the entire breathing system.
Still need some reasons to try deep breathing exercises? Here are my top 10:
1. It can lower your heart rate
2. It can lower your blood pressure
3. It can help you cope with stressful situations
4. It can lower the harmful effects of cortisol on the body
5. It can strengthen the respiratory muscles
6. It can increase oxygen exchange and nutrients to your cells
7. It can send oxygenated air into the lowest part of the lungs
8. It can stimulate the lymphatic system and your immunity
9. It can improve digestion
10. It can leave you with a sense of calmness, and help you sleep
There are many methods of deep, or diaphragmatic breathing, that you can try. Watching the belly move out, placing your hands on your ribs (or chest and belly) and feeling them move, visualizing the breath moving into the lowest part of the lungs, counting during inhalation/pause/exhalation (the 4/7/8 technique is popular), elongating the exhalation, using a yogic breath, etc. Any method you try will essentially give you the same result! It doesn't have to be complicated! And it can be done anytime, whether you're cooking dinner or reading this blog. So go ahead and take a deep breath!
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