Deep Breathing

The Health Benefits of Deep Breathing

We take more than eight million breaths per year, yet many of us struggle to get a truly deep breath. But what exactly is deep breathing, and why should you give it a try? Let’s explore the different types of breathing and delve into the myriad health benefits of deep breathing.

Types of Breath

1. Eupnea: This is the type of breathing you’re likely doing right now as you read this—unconscious and automatic. It’s also known as “quiet breathing,” involving both the diaphragm and external intercostal muscles.
2. Diaphragmatic Breathing (Deep Breathing): In this type, the diaphragm muscle contracts, allowing passive exhalation. Deep breathing helps improve gas exchange in the lungs.
3. Costal Breathing (Shallow Breathing): Also called “shallow breathing,” it relies on the intercostal muscles between the ribs. Stress often leads to this type of breathing.
4. Hyperpnea (Forced Breathing): Both inhalation and exhalation are active due to muscle contractions.

Deep Breathing Benefits

Deep breathing is a powerful tool with numerous health benefits:

1. Anxiety Reduction: Slow breathing activates the parasympathetic nervous system (the “rest and digest” system), conserving energy and promoting relaxation.
2. Depression Management: Deep breathing helps manage symptoms of depression by calming the nervous system.
3. Stress Relief: It reduces stress-related symptoms such as elevated blood pressure, irritability, and anxiety.
4. Improved Focus: Deep breathing empowers you to reduce stress and enhance concentration throughout the day.
5. Better Sleep: Practicing deep breathing before bedtime can improve sleep quality.
6. Faster Recovery: After exercise or exertion, deep breathing aids in recovery.

How Deep Breathing Works

When you’re stressed, the sympathetic nervous system (associated with fight-or-flight responses) is activated. Deep breathing counteracts this by stimulating the parasympathetic nervous system. Additionally, the vagus nerve, which oversees mood, digestion, and heart rate, is activated during deep breathing.

Before starting a deep breathing exercise, check in with yourself and compare how you feel afterward. If you experience lightheadedness, it should pass quickly. (If not, consult your doctor.)

Remember that deep breathing complements other medical interventions and should not replace them.