Deep breathing goes by many other names such as diaphragmatic, abdominal, or belly breathing. In moments of anger, frustration or distress, we often take short, shallow breaths which makes us feel anxious and it also depletes our energy quickly. Slow and deep breathing encourages full oxygen exchange in our bodies. The air coming through our nose will fill our lungs, causing our lower belly to rise.

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Here are some other ways deep breathing benefits our bodies:

1. Lower blood pressure

Deep breathing does not replace medication for elevated blood pressure but is a good supplement on top of regular exercise, a healthier diet and adequate sleep.

2. Manage symptoms of anxiety

Taking slow, deep breaths can disrupt acute reactions towards stress. Having time to pause before responding can alter our ways of responding towards triggers.

3. Improve focus

As we concentrate our thoughts on our breaths, we are reducing distracting thoughts which leads to a calmer mind.

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Practicing Deep Breathing

Step 1: Find a comfortable position (this may be sitting down, lying down or even standing up)

Step 2: Place one hand on your chest and the other hand on your belly.

Step 3: Breathe through your nose, letting it flow down into your abdomen. Feel your belly expand.

Step 4: Exhale slowly through pursed lips.

Step 5: Repeat Steps 3 and 4 for 3 minutes.

Here are some variations to deep breathing to continue working on improving overall well-being.

• 5-5 Technique

Breathe in and retain breath for a count of 5. Exhale through your nose for a count of 5. Repeat for a couple of minutes.

• Box Breathing Technique

Box breathing technique forces our minds to quieten and focus on our bodies. You can do so by repeating the following steps. Breathe in for 4 counts. Hold your breath for 4 counts. Exhale for 4 counts. Hold your breath for 4 counts.

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• Progressive Muscle Relaxation

Deep breathing and progressive muscle relaxation can be integrated to tense and relax different muscle groups one at a time. As you breathe in, squeeze toes. As you exhale, relax them. Move on to different muscles in the body from bottom to top (toes, leg, stomach, hand, arm, shoulder, face, eyes).

Reference: Medical News Today and Health Hub.

This article was first published in The New Age Parents’ Mindful Parent Publication.

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