Whether you are an athlete or a desk jockey, deep breathing will bring you numerous benefits. Same goes if you're navigating a high-stress environment or are seeking relaxation during your vacation. Deep breathing can help you focus, overcome stress or anxiety, assist in managing pain and may even be a good weight loss tool.
Reduce Anxiety
Deep breathing will help you overcome anxiety, whether this anxiety comes from a to-do list that is too long or a speech you dread making. When you are anxious, your body is in its "fight-or-flight" mode and you are tense. Deep breathing relaxes your body, enabling you to calm your thoughts and focus, says "In The Spotlight" author Janet E. Esposito. Practicing deep breathing while listening to slow, relaxing music is especially effective when you need to reduce anxiety, Esposito notes.
Manage Pain
Deep breathing can help you manage pain. When you are in pain, it inhibits your breathing and lessens your blood flow. This reduces the oxygen in your system, which leads to additional muscle tension that causes an increase in pain, say Jim Taylor and Shel Taylor, authors of "Psychological Approaches to Sports Injury Rehabilitation." Deep breathing increases the oxygen in your system, relaxes your muscles and reduces sympathetic nervous system activity, all of which lead to less pain. Your sympathetic nervous system is responsible for reacting to situations such as pain or threats that trigger your fight-or-flight response. In addition, your deep breathing serves as what the Taylors call an "internal distraction." This means that when you pay more attention to your breathing, you pay less attention to your pain.
Overcome Emotional Eating
Deep breathing might even help you manage your weight. That's because it calms you, making it less likely that you will turn to food when dealing with emotional issues, says Susan Albers, author of "Eat, Drink and Be Mindful." Another bonus: Better oxygen intake helps you digest your food better, which also helps with weight management, Albers notes.
How to Breathe
To gain the benefits of deep breathing you need to know how to do it properly. Breathe deeply through your nose, filling your lungs from the bottom up. You will feel your abdomen expand first as you breathe. Exhale completely via your mouth. Make sure you keep your jaw and mouth relaxed. Practice deep breathing for 10 minutes twice daily, recommend the experts at Dartmouth College in Hanover, New Hampshire.
