Just Breathe: Benefits of Deep Breathing
Breathe. It’s something that comes naturally to all of us. Do we always know how fast or slow we’re breathing? Or, perhaps do we realize how shallow our breaths are? In all different situations, not only does our heart rate change, but our breathing changes with emotional distress, exercise, and every different type of situation. So, what is the value of breath? What does it mean for us when our breathing patterns change? How can breathing deeper help our health? Today, we’re going to dive into these questions and see how exactly harnessing our breathing can benefit our health.
Value of breath
Every mammal needs breath to survive. Our bodies need oxygen. How does the process work? Well, our breathing patterns are regulated by the brain stem, particularly the medulla oblongata. The medulla oblongata is located at the bottom of your brain at the stem where it connects with your neck and spinal cord. This area also controls your heart rhythm, circulation, other autonomic functions. It’s an essential part of your nervous system. Amazingly, this vital structure is only about an inch long and about .75 inch wide.
Okay, so the small, but mighty medulla oblongata controls your breathing patterns, but what does breathing itself do for your body. Well, with your breath intake, you are increasing the flow of air into your lungs. And your body filters through that air to extrapolate the every important oxygen. Your body’s cells need oxygen to complete their chemical processes and provide you with the energy to function.
Medulla, we have a problem
Stress. It is one of the biggest factors on our health. The estimation is that between 75% and 90% of doctor's visits are attributed to stress related factors. That’s a large percentage of the population experiencing issues that are related to their response to both external and internal stressors. How does this affect our respiratory system? The next time you’re in a high-stress situation, measure your breathing. Most likely your breaths are short and shallow. What does that mean? It means that with those short and shallow breaths, your body might not be getting its necessary amount of oxygen to function properly.
What can you do to combat both the effects of stress and shallow breathing? In steps the practice of Deep Breathing. Below are a few ways that deep breathing may benefit your health:
Reduce stress
Move you from sympathetic to parasympathetic nervous system
Lower your blood pressure
Manage depression and anxiety
Reduce tension and possible headaches
Aid in digestion
Improve in metabolic health
Lower Cortisol
Deep breathing techniques you can do
The best thing about these deep breathing techniques is that you can do them at any time, and it doesn’t cost you a thing. You’d be surprised about how much better you feel after just a few minutes of deep breathing. The effects on your body can be measured in both your heart rate, thought clarity, ease of muscle tension, and so much more. Does focusing on breathing really make that big of a difference? Yes. In ancient Chinese medicine, the focus on breathwork was very important. It’s no wonder that they have several health modalities such as yoga, Tai Chi, Qi Gong that focus not just on movement but the breaths you take, when you take them, and duration.
Check out a couple of the deep breathing techniques that you can do at any time of your day:
Box Breathing - Imagine a box and use 4 seconds of breathing for each side of the box. Either sit or stand straight. Close your eyes. Use your diaphragm and belly to expand your lungs. Inhale (extend your belly) for 4 seconds through your nose. Hold for 4 seconds. Exhale (shrink your belly) for 4 seconds through your mouth. And hold for those last 4 seconds. Repeat the cycle as many times as you need to bring down your stress and control your breathing. Usually around 5-10 times, but go longer if you need to.
4-7-8 Breathing - “Let your lips part slightly. Make a whooshing sound, exhaling completely through your mouth. Close your lips and inhale silently through your nose as you count to four in your head, filling the lungs completely without strain. Hold your breath for 7 seconds. Make another whooshing exhale from your mouth for 8 seconds. Repeat for 5 to 10 rounds.”
remember to just breathe
The next time you find yourself in a stressful situation, take some time to just breathe. You’ll be surprised at the ways it can improve the way you feel in that moment, and your overall wellbeing. And if you have a respiratory condition, please be sure to speak with your physician prior to doing breathwork to see how it may benefit your condition, and make sure there aren’t any drawbacks.