Deep Breathing
Performing deep breathing exercises can be a very effective way to manage stress and its related mental conditions. These exercises are easy to do, can be done anywhere, and are completely free. Doctors, psychologists and holistic health advocates frequently suggest deep breathing in order to help their patients deal with conditions such as depression and anxiety. These exercises have been around in some form for thousands of years, and focus more on moving the diaphragm than on filling the chest cavity with air.
We all know that being under constant stress can lead to health issues such as insomnia, muscle pain, depression, and gastrointestinal ailments. When a person is stressed, they usually either take shallow breaths or hold their breath entirely. Practicing deep breathing triggers a relaxation response in the body, and sends a signal to the brain that there is no longer an imminent threat.
Continually practicing deep breathing will usually result in a lowered heart rate, greater lung capacity, and more relaxed muscles. Growing research suggests that it can activate the parasympathetic nervous system, which can negate the effects of prolonged stress. Due to its lung-strengthening benefits, deep breathing can also help to treat respiratory problems such as asthma.
The use of deep breathing as a mental and physical health treatment has been known for hundreds of years- back to pranayama, which is the restraint of breath. It is defined as a number of breathing techniques meant to reduce stress and balance body and mind. Early studies on yoga practitioners suggested that their meditation and deep breathing allowed them to moderate their heart rate and blood pressure. More recent research suggests that pranayama can in fact control heart rate.
You don't need yoga training in order to practice deep breathing. All you need to do is to sit, stand or lie in a relaxed position and focus on inhaling through your nose and exhaling through your mouth. Most people think that deep breaths are supposed to fill their chest, but it should be done from the diaphragm. Begin by exhaling fully, then inhale deeply. To help, place a hand on your abdomen- as your diaphragm fills, your abdomen will rise, and when the breath is exhaled, it will fall.
The various types of deep breathing exercises might have different numbers of repetitions or inhalation/exhalation cycles. Regardless which exercise you choose, practicing regularly increases its effectiveness. Practicing when you are not under stress will also make it easier to breathe deeply when you really need it the most.