We hear and see phrases like these all the time these days: "Just Breathe." "Breath is Life." "Take a deep breathe." "Catch your breath" But, what do they really mean by breathe? Surely, I AM breathing?! Of course I’m breathing, or I would not be alive.
Breathing: we simply can’t live without it!The truth is, most of us are not breathing effectively. Notice your breathing right now. Is anything moving? If not, then chances are your breathing is shallow. Deep breathing should be an essential part of everyday life. It can help you to feel happier, give you more energy and even make you more productive. Deep breathing is probably best known for stress relief, but this #DailyMeasure has many other amazing health benefits, and I’ve highlighted some of my favorites for you.
Breathing Detoxifies and Releases ToxinsThe body is designed to release 70% of its toxins through breathing. I know – I was surprised too! You know I’m a huge fan of detoxing the body to keep it healthy and happy, so this is reason enough for me breathe deeply! If you don’t release these toxins through your breath, other systems in the body have to work overtime to help out, which can eventually lead to illness.
Improved Oxygen DeliveryDeep breathing removes the carbon dioxide from your blood and floods it with oxygen – ah! Your cells will thank you! This increases the functionality of every system in your body.
Deep Breathing Makes You CalmerDeep breathing naturally relaxes the body and the mind. We all have times in our day when stress creeps up on us and we know that stress is at the core of most diseases, so finding a simple way to manage stress is key. When we feel stressed our breathing tends to become short and shallow. When we breathe shallowly our body doesn’t receive as much oxygen as it needs and this constricts our muscles. We’ve probably all had that feeling of tightness in our body when we’re stressed or angry. This response triggers the sympathetic nervous system to release cortisol and adrenaline into the body, fueling the response again. The parasympathetic nervous system is the antidote to this and breath is the fastest way for these two systems to communicate. Deep breathing will quickly stimulate the parasympathetic nervous system, to help you relax. So the next time you feel stressed, anxious or angry…take a few deep breaths and think about breathing in “the good” and breathing out “the bad”.
Breathing Relieves PainWhen we anticipate or feel pain our natural reaction tends to be to hold our breath. This is the absolute opposite of what we should be doing. Studies show that breathing into your pain actually helps to ease it. Deep breathing releases endorphins, which improves feelings of well-being and provides pain relief. Yay!
Deep Breathing Helps to Regulate WeightDeep breathing can help whether you are overweight or underweight. If you are underweight, the extra oxygen feeds the cells and tissues. If you are overweight, the extra oxygen in the body will help to burn up excess fat more efficiently. When we are stressed (and most of us are at some point in the day) your body burns glycogen instead of fat. However, when you practice deep breathing and engage the relaxation response, this encourages the body to burn fat instead. Other Benefits of Deep Breathing
- Elevates your mood
- Helps you sleep
- Lowers blood pressure
- Strengthens the immune system
- Improves posture
- Increases energy
- Improves digestion
- Strengthens lungs
- Clear thinking & improved concentration
Keep it simpleIt doesn’t have to be complicated or time consuming. It can be as simple as spending some time each day consciously breathing slowly and rhythmically. Draw your breath deep into your lungs and imagine and feel them expanding. When you’re breathing is shallow you’re only using a small portion of your lungs. Breathing deep into the lungs drives more oxygen into the body, which cleanses the blood and in turn benefits your entire body. You can practice this anytime, anywhere. Driving, sitting at your desk or computer or lying in bed at night.
Deep BreathingFind 5-10 minutes once or twice a day to practice Deep Breathing. I can hear you all now, saying this is just one more thing you don’t have time for :) I totally get it. This is the one thing I had the hardest time with, and yet I find it incredibly beneficial, and I know you will too! There are several different breathing techniques, but I’m going to share just one simple version.
OverviewIn order to breathe properly, you need to breathe deeply into your abdomen not just your chest. Proper breathing should be deep, slow and rhythmic, and through the nose, not the mouth. Are you sitting comfortably?
- Find a comfortable, quiet place to sit or lie down
- Take a moment to relax your muscles. Find where there’s tension in your body and release it.
- Inhale through your nose, expanding your diaphragm (belly) then fill your lungs, counting to 5
- Hold and count to 3. Feel your cells filled with golden, healing light.
- Exhale fully through your mouth, emptying your lungs completely. Again counting to 5. As you exhale release tension from your muscles.
- Continue this pattern for 5-10 minutes. You may need to build up this time. If you can only start with 2 or 3 minutes, that’s OK. It is better to do it for a shorter time than not at all. Doing this twice a day is ideal.
- Concentrate on your breathing and counting, which will give your mind a much-needed break.