The Benefits of Deep Breathing

Take a deep breath—a good, deep breath—and let it out. If you’re feeling a little lighter, you’re not imagining it. Mental health professionals and yogis alike recommend deep breathing because of the amazing mental health benefits it offers, in addition to its positive effects on your respiratory system.

We take over eight million breaths a year—why is it so hard to get a deep one? What exactly is deep breathing? Learn more about why you should try deep breathing and how to do it.

Types of Breath

You breathe every moment of the day, but there are four distinct types of breathing:

1. Eupnea:

Also known as “quiet breathing,” eupnea occurs naturally when you’re not consciously thinking about breathing. Both the diaphragm and external intercostal muscles contract during eupnea.

2. Diaphragmatic Breathing:

Also known as deep breathing, diaphragmatic breathing engages the diaphragm muscle to contract and facilitate passive exhalation.

3. Costal Breathing:

Also known as “shallow breathing,” costal breathing uses the intercostal muscles between your ribs to inhale and exhale. Stress or unconscious breath-holding can trigger costal breathing.

4. Hyperpnea:

Also known as forced breathing, hyperpnea involves active inhalation and exhalation due to muscle contractions.

Deep Breathing Benefits

Deep breathing, in particular, offers numerous health benefits:

Benefits of Deep Breathing:

• Anxiety reduction
• Depression management
• Stress relief
• Improved focus
• Better sleep
• Faster recovery from exercise or exertion

Why Deep Breathing Helps

Deep breathing activates the parasympathetic nervous system, also known as the “rest and digest” system. This system conserves energy for bodily processes like digestion and urination.

Deep breathing also stimulates the vagus nerve, which regulates mood, digestion, heart rate, and sends more oxygen to the brain and other organs.

Before starting a deep breathing exercise, check in with yourself to assess how you feel. Compare your state before and after the exercise to notice the difference.

If deep breathing makes you feel lightheaded, stop the exercise. The feeling should pass quickly. (If it persists, contact your doctor.) Deep breathing can sometimes worsen anxiety.

How to Do Deep Breathing

Here are some deep breathing exercises you can try. Their repetitive nature helps induce a meditative state. Consult your doctor before starting any deep breathing exercises if you have asthma or other breathing issues.

1. Diaphragmatic Breathing:

• Place one hand on your heart and the other on your belly.
• Inhale through your nose, letting the air fill your belly.
• Keep your hands in place and observe how your belly moves while your heart remains still.
• Exhale as if blowing out birthday candles, drawing your navel toward your spine.
• Feel your hand on your belly slide down to its original position.
• Repeat 3-5 times, noting how you feel after each repetition.

2. 4-7-8 Breathing:

• Start with one hand on your heart and the other on your belly, as in the diaphragmatic breathing exercise.
• Take one deep, slow breath from your belly, feeling your diaphragm slide down.
• Count to four as you breathe in.
• At the top, hold your breath as you count to seven.
• Exhale through your mouth for eight counts, emptying your lungs completely.
• Repeat 3-5 times or until you feel calmer.

Tips and Tricks for Deep Breathing:

• Schedule time for deep breathing: Set an alarm or use a timer to ensure you regularly incorporate deep breathing into your routine. Do it first thing in the morning instead of reaching for your phone.

• Practice in high-stress situations: Familiarize yourself with deep breathing techniques when you're not stressed to utilize them effectively in stressful moments.

• Use deep breathing apps: Apps like iBreathe, Breathe+ Simple Breath Trainer, and Apple Watch Breathe can guide you through breathing exercises and provide visualizations to enhance the experience.

Conclusion:

Deep breathing offers numerous benefits for mental and physical health. While it's a valuable tool, it's just one component of a comprehensive mental health strategy. If deep breathing alone doesn't provide the desired benefits or if anxiety persists or worsens, consider seeking support from a mental health professional.