The human body is filled with complex systems and organs, but the lungs seem pretty straightforward. When you inhale, you fill your body with fresh oxygen which is essential for your muscles and organs to survive. When you exhale, you expel carbon dioxide and other gases that your body removes as waste. Every human completes these two tasks countless times throughout the day — and most people can only go a minute or two in-between breaths.
Breathing also serves another purpose beyond keeping people alive. How you breathe can have a significant impact on your physical health while controlled inhales and exhales can be used to improve your mental state. Take a deep breath, it’s time to look into various lung exercises and actions that can improve your health.
What’s the big deal with breathing?
Your brain controls how you breathe, whether you are enjoying a long sigh after a long day or are left panting after a workout. These changes in your breath work to pump oxygen through your body while controlling other systems. For example, a yawn isn’t just an expression of tiredness, it is an attempt by the brain to maximize oxygen intake in order to bring energy to the body.
Your breathing is also connected to your “fight-or-flight” response or the animal instinct that tells you to face a threat hand-on or run from it. When you are stressed, you might notice that your body starts to take shallow, upper-chest breaths rather than the slow, deep breaths you enjoy when you are resting (this shallow breathing can become hyperventilation if you aren’t careful.)
Shallow breathing triggers various other stress responses in your body. These can range from sweating to experiencing a stomach ache. This is your body’s way of telling you that it does not feel safe and that something needs to be done about it. Existing health conditions are often worsened by stress because your body allocates its resources to survival, rather than healing. This is your body’s way of telling you that it does not feel safe and that something needs to be done about it.
There is good news if you are known to start hyperventilating before a job interview or struggle to breathe before a big speech. You can use your breathing to take control over your body and calm yourself mentally, while also reducing physical symptoms of anxiety.
How deep breathing can help
There are multiple conditions that you can treat through deep breathing. Taking a few seconds to focus on your body can have a significant effect on your health. However, not all medical conditions can be treated with a few deep breaths. This is only a form of supplemental care. If your physical and mental symptoms become severe, visit your local urgent care center. A doctor or nurse practitioner will be able to diagnose your symptoms and take steps to treat them.
Reduce stress and anxiety
Studies have discovered a correlation between deep breathing and your body’s relaxation response; however, researchers aren’t entirely sure why one helps the other. They do know that taking a few minutes to breathe deeply when you are stressed can treat both physical and mental symptoms of anxiety. Before a major presentation or after a stressful event, step aside and practice your deep breathing. This can help you move away from a state of panic and toward feelings of calmness.
Lower blood pressure
Your lungs and your heart often work together to regulate the body. When you are stressed, your breathing quickens and your heart races. This can lead to high blood pressure and other panicky feelings.
A spike in your heart rate isn’t necessarily dangerous for a healthy adult (many adrenaline junkies actually seek out this feeling), but a sudden rapid heart rate and high blood pressure can cause problems for people who have cardiovascular health issues. You could develop heart palpitations if your stress gets out of control and will need to go to the hospital.
Basic deep breathing practices can help you lower your heartbeat and take back control of your blood pressure.
Reduce symptoms of asthma
Even in a calm state, your body can benefit from deep breathing. For example, asthma is a condition that causes inflamed and tightened airways, which makes it difficult for people to breathe. Studies show that deep breathing improves the quality of life of people with asthma while also reducing the severity and frequency of hyperventilation.
Deep breathing exercises can also help people with Chronic Obstructive Pulmonary Disease (COPD), another disease that makes it difficult to breathe.
Relieve headaches and body tension
Breathing can also help with tension headaches and migraines by providing fresh sources of oxygen to the brain. Like water, oxygen plays a significant role in healing the body. Deep breathing is often recommended for people who experience muscle tension and soreness in the body.
There is also a mental aspect to practicing deep breathing. You can’t tell someone to stop feeling stressed or to stop experiencing pain. However, if you ask someone to focus on their breathing (and think only of that) for a few minutes, they can calm down because they are no longer hyperfocused on their migraine pain or stress factors.
Breathing exercises to try for better health
Almost any type of controlled or meditative breathing can help when you are stressed. Your goal is to take slow breaths in and out while filling your lungs as best as you can. Even the act of thinking about your breathing and counting your breaths can have a noticeable impact on your health. This is why so many people turn to meditation and yoga, two activities where breathing is supposed to be the main focus.
However, there are a few exercises you can try if you want to take control of your breathing. Try these different options to see which ones work for you.
Diaphragmatic breathing
Your diaphragm is a muscle in the lower part of your core that helps you breathe. Diaphragmatic breathing challenges you to focus on this muscle to completely fill your lungs. You can complete this exercise either by sitting up or lying down. Place your hand slightly below your belly button – this is the part that pushes out when you inhale. Breathe deeply in and out and notice how your body moves. You can also place your phone on your diaphragm and watch it rise and fall as you breathe.
Pursed lip breathing
With this technique, you will close your mouth and inhale through your nose. When you are ready, purse your lips (create an “O” shape) and exhale slowly. It is okay if you create a noise like whistling or hissing when you do this. That is the sound of air moving through your mouth and past your teeth.
Pursed lip breathing forces you to focus on how you inhale and exhale. It intentionally slows down your breathing while requiring concentration on the change from the nose to the mouth.
Box breathing
Box breathing uses counting to help you center your thoughts while controlling your breath. You can start with your back supported by a chair or leaning against a wall. Inhale slowly while counting to four, then hold your breath for four counts. Slowly exhale while counting to four, while keeping your mouth open slightly. Repeat the exercise four times.
This is a quick technique you can do in a stressful situation to calm yourself before moving forward. It is a process used by police officers, Navy SEALs and other people in high-stress positions.
Pranayama
Pranayama roughly translates to “breathwork,” and covers the aspect of yoga that deals with breath management. Different instructors have their own Pranayama techniques – and some even practice box breathing as mentioned above. To learn more about Pranayama, consider attending a yoga class. You don’t need to be physically fit to learn the breathing techniques that make the other aspects of yoga possible.
You can use these breathing exercises in tense situations or to increase circulation in your body on a daily basis. While deep breathing is a powerful tool for your mental and physical health, it isn’t a cure-all. If your symptoms persist, seek medical treatment and an expert diagnosis from a doctor.