The Importance of Breath (deep breathing exercises)

Do you ever think about your breath? When doing something physically or mentally challenging, do you find yourself holding your breath? I know my breath is something I take for granted & am not always mindful of.  The effects and power of deep breathing may surprise you!

Breathing is something you may not think twice about because it happens automatically.  It is one of the most important things you can do in your day too.  Science is finally catching up & showing the benefits of breath and relaxation.  Deep breathing maybe the secret to improving health and being more productive.

To show you how amazing and powerful it can be, take a moment and breathe in for a count of 4 then breathe out for a count of 4.  Do this 5 times.  How do you feel?

The Benefits of Deep Breathing

1. It relaxes your muscles.
   • After doing the breathing exercise above, did you notice your shoulders relaxed? Or your face less tense? This also helps to decrease pain.
2. Your blood pressure lowers.
   • This is important not only for how you feel, but your physical health.  Decreasing blood pressure means your heart doesn’t work as hard and your arteries relax.
3. It strengthens your immune system.
   • Decreasing stress means your body pumps out cortisol, a hormone responsible for fight or flight.  In today’s age, we are always going and our cortisol levels are higher.  Unfortunately, this hormone effects our immune system and can stress out our bodies.
4. Your mood improves
   • When you deep breath, your body releases endorphins.  These are responsible for improving your mood and decreasing stress. Deep breathing can help relax you after a stressful day.
5. You sleep better
   • This is another big one. When you don’t sleep well, your body feels tense, your immune system lowers, and your overall well being decreases. Deep breathing can calm nerves and help improve melatonin production naturally. This is the hormone responsible for falling sleep.

Deep Breathing Exercises

There are three different exercises you can try below.  Take the time to listen to your body.  If you need to  take more breaths, go for it! The biggest thing is keeping the mind clear of thoughts while you breathe.

Find a quiet place to sit or lay.  Take a few deep breaths in to open your lungs.

• If sitting, breath in through your nose while raising your arms to the sky. Hold your breath for a sec at the top, then exhale as you bring your arms back to your side. Repeat 10 times.
• While laying, clear your mind of all thoughts. Take a deep breath in through the nose, feeling your chest expand as the lungs fill with air for a count of 4. Breath out through your mouth for a count of 8. Repeat five times. Once done, sit in the stillness for a moment and just be.
• If feeling stressed during your day, take a moment to stop and take a deep breath in through your nose. When you go to exhale, envision yourself breathing out all the negativity and stress until the lungs have no more air. Repeat 10 times then continue your day.

You may find sitting still and taking the time to breath hard, even as simple of a task as it is.  I sure know I did! I’m not perfect and you won’t find me doing my exercises everyday, but I am working on it. If you like to do yoga, this is a great time to practice your deep breathing and relaxation too!

Maybe you can try deep breathing every day. Then in the morning and night, then adding in a lunch time session. You can even incorporate essential oils, which can enhance the effects of deep breathing! Will you try it out? How did you feel after trying the above exercises?

Thanks for reading! I hope you found this helpful and are able to implement it into your everyday life.