Achieving optimum well-being in your life incorporates a combination of actions and activities that will help you perform better, save energy and transform your life.
One of the things that can have positive effects on our mind and body is ‘Deep Breathing’. Deep breathing can help you find a calm space and bring your body back in sync, back to the present moment. We do this often. Breathing exercises is one of the best ways known to relax and lower stress; deep breathing sends a message to the brain to calm down and relax, and then the brain sends this message to the body - all things are connected. Breathing correctly is important for our overall wellbeing. Deep breathing encourages full oxygen exchange (increases oxygen in the bloodstream), which helps us control our nervous system - our body relaxes as we breathe deeply - which can relieve stress, anxiety, pain, and diminish negative emotions. Proper breathing brings better health - read more about the benefits of deep breathing in the article below.
The ANH&F Team
BENEFITS OF DEEP BREATHING (Source: Urban Balance)
By RefreshMH | Nov 3, 2014 | UB therapist article
By UB therapist Andrea Watkins, LCSW
Breathe in. Breathe out. We do this all day, every day without a thought. Ask yourself this- when was the last time you took a deep breath? Probably not as frequently as you think. I would venture to say only a few times a day. But did you know that deep breathing is one of our easiest, most convenient and natural tools to combat issues like stress and anxiety, reduce pain, high blood pressure and even aide in digestion?
So why should you do this? Simply put- extra oxygen does wonders for the body and mind. It cleanses, opens and soothes different parts of our being and is overall something extremely healthy we can all do. Here are a few benefits to deep breathing:
1) Decreases stress, increases calm
When you become stressed or anxious, your brain releases cortisol, the “stress hormone.” By taking deep breaths, your heart rate slows, more oxygen enters our blood stream and ultimately communicates with the brain to relax. Deep breathing also ups your endorphins, the “feel good” chemical.
2) Relieves pain
As stated above, deep breathing triggers the release of endorphins, which not only helps create a feeling, but also combats pain.
3) Stimulates the lymphatic system (Detoxifies the body)
Breathing releases carbon monoxide, which is important to fully release. Actually, breathing is in charge of 70% of cleansing the body of toxins (the other 30% is through bladder and bowels.) If you do not breathe fully, your body must work overtime to release these toxins.
4) Improves immunity
When your blood is fully oxygenated, it carries and absorbs nutrients and vitamins more efficiently. Essentially, the cleaner the blood, the harder it is for illnesses to stay put in your system.
5) Increases energy
The more oxygen that is in the blood, the better our body functions. It also improves our stamina.
6) Lowers blood pressure
As your muscles relax, this allows your blood vessels to dilate, which improves circulation and lowers blood pressure. Deep breathing also slows and regulates the heart rate, which also helps with lowering your BP.
7) Improves digestion
The more you breathe deep, the more healthier blood flow you will produce, which in turn promotes your organs to function more effectively, including your intestines.
8) Helps support correct posture
Next time you breathe in, notice that you simultaneously lengthen and straighten your spine. In order to take a deep breath in, your lungs take up maximum space, your diaphragm pulls down, so in turn your torso straightens in order for this to be possible.
Now, deep breathing is something that is unnatural for your body to do, so just like learning any new skill, it takes practice! Try to incorporate one breathing exercise each day. Here is a simple breathing exercise that can be incorporated into your daily routine:
>>> Breathe in calmly, through the nose, filling your abdomen and chest, for 5 seconds (or longer, not exceeding 7 seconds). Hold this breath in for 3 seconds. Slowly and gently release the breath through the mouth for 5 seconds (or more, whatever is comfortable). Breathe out through a slightly parted lip or “O” shaped lips. Repeat this 5 times, or even better, continue for 5 minutes <<<
Important tips: Deep breathing should be slow and gentle. Remember to fill the abdomen, not just the chest. A simple way to make sure you are doing this is to place one hand on your stomach and one on your chest. Breathe deeply and make sure your hand on your stomach is rising. Try to be aware of your breath, heartbeat and to release tension from your body. Sometimes it’s easier to lie down or sit comfortably in a chair.
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