Breathing exercises can help reduce stress, improve sleep, and alleviate chronic pain. Breathing is essential to life, but we often forget how powerful practicing deep breathing can be. We turn to diet and medicine for relief when there is a solution within us.
This article will cover the benefits of breathing for anxiety and depression, pain relief, and sleep disorders. At the end of the article, there is a simple step-by-step guide for the three most popular breathing techniques.
Benefits of Breathing for Anxiety and Depression
Breathwork is a powerful tool to help reduce anxiety and depression. It works by utilizing continuous inhales and exhalations which create a calming effect on the mind and body. This calming effect can help to reduce stress, improve focus, and increase overall well-being.
Breathing deeply and slowly signals the parasympathetic nervous system, which is responsible for the body’s rest and digest response. By activating this system, breathing can help to reduce the body’s flight or fight response, which is often triggered in times of stress or anxiety.
Breathwork is a tool to ground oneself in the present moment, allowing for greater clarity and insight into one’s thoughts and feelings. Many people experience anxiety and depression because they live in the past or future. Focusing on your breath can alleviate those feelings and keep you in the present moment.
Benefits of Breathing for Pain Relief
Breathing exercises are a great way to relax and reduce pain. If you have a headache or back pain, you may have tried breathing exercises to relieve symptoms. Deep breaths cause your blood pressure to drop and your heart rate to slow. This helps reduce pain in your muscles and joints by reducing tension and increasing blood flow to the area that is encountering pain.
Breathing exercises also increase oxygen levels in the body. When we are in pain, our body’s tissues and muscles can become oxygen-deprived, worsening the pain. By taking slow, deep breaths, we increase the amount of oxygen in the body, which can help to reduce pain and promote healing.
Breathing exercises help release endorphins, which are the body’s natural painkillers. Endorphins are chemicals released in response to certain stimuli, such as deep breathing. These chemicals can help to reduce pain and improve symptoms.
Benefits of Breathing for Sleep Disorders
Practicing deep breathing techniques can benefit people suffering from sleep disorders such as sleep apnea, insomnia, and restless leg syndrome. These conditions can cause interruptions in sleep and lead to fatigue, irritability, and other adverse effects on overall health and well-being. Here is how to choose the best breathing practice for sleep disorders:
- Sleep apnea: Utilize a breathing exercise that strengthens the muscles in the throat and improves airway function, such as diaphragmatic breathing. Diaphragmatic breathing can help strengthen the muscles of the respiratory system and improve oxygenation.
- Insomnia: Choose a breathing exercise that can help to reduce anxiety and promote relaxation, making it easier to fall asleep and stay asleep. Deep breathing exercises such as the 4-7-8 technique can be especially effective in calming the mind and reducing racing thoughts that can interfere with sleep.
- Restless leg syndrome: Select a breathing exercise that promotes relaxation and reduces muscle tension, such as alternate nostril breathing. By practicing breathing exercises regularly, individuals may experience fewer sensations of discomfort and be able to fall asleep more easily.
Step-by-Step Breathing Guide
Here are three popular and simple breathing techniques to incorporate into your daily routine.
1. Alternate Nostril Breathing
Alternate Nostril Breathing is one of the most well-known breathing exercises for relieving pain and helping you relax. Here are the steps to follow:
- Use your right hand to bring your index and middle fingers to rest between your eyebrows.
- Close your right nostril with your right thumb and inhale slowly through your left nostril, counting to four.
- Hold your breath for a count of four.
- Release your right nostril and close your left nostril with your right ring finger.
- Exhale slowly through your right nostril, counting to four.
- Inhale slowly through your right nostril, counting to four.
- Hold your breath for a count of four.
- Release your left nostril and close your right nostril with your right thumb.
- Exhale slowly through your left nostril, counting to four.
- Repeat for five to ten rounds.
Remember to breathe slowly and deeply throughout the exercise and focus on your breath. This technique can be practiced anytime, anywhere, and can be particularly beneficial for reducing stress and anxiety and promoting relaxation and mental clarity.
2. 4-7-8 Breathing Technique
One of the best breathing practices for better sleep is the 4-7-8 breathing technique. Here are the steps to follow:
- Exhale completely through your mouth.
- Close your mouth and inhale quietly through your nose to a count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth to a count of eight.
- This completes one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
The 4-7-8 breathing technique can help slow breathing and regulate the nervous system, promoting a sense of calm and relaxation. It can also help to lower heart rate and reduce muscle tension, leading to a more restful sleep.
This technique can be practiced in bed before sleep or even at night if you wake up and have trouble falling back asleep. With regular practice, this technique can become a helpful tool in promoting better sleep.
3. Box Breathing
Box Breathing involves inhaling slowly and deeply through your nose, holding your breath for a few seconds, exhaling slowly through your mouth, and then holding your breath again for a few seconds before repeating. This technique is often used in military training and helps reduce stress and improve focus. Here are the steps to follow:
- Inhale slowly through your nose for a count of four, filling your lungs with air.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four.
- Hold your breath for a count of four.
- Repeat steps 1-4 for several minutes, focusing on the sensation of your breath and the counting rhythm.
Remember to breathe slowly and deeply. Focus your attention on the counting rhythm and the sensation of your breath. With regular practice, box breathing can become a natural and effortless way to help you manage stress.
Conclusion
Breathing exercises can help reduce stress and anxiety, improve lung function and oxygenation of the body, boost the immune system, and enhance mental focus. Practicing a breathing routine can positively impact our physical, emotional, and mental well-being. The best part of breathing exercises is that they are free and simple. Consider adding a deep breathing practice to your routine.