Deep breathing, also known as diaphragmatic or belly breathing, offers a wide range of physical and mental health benefits. While we don’t necessarily have the ability to deep breathe during our entire day, but taking a minute 3-4 times daily, or once every hour, to take a few deep breaths, can have a big impact on your body and mind.
Deep breathing activates the parasympathetic nervous system, which calms the body and lowers levels of cortisol, the primary stress hormone. Through deep breathing you can manage symptoms of anxiety and can reduce the frequency and severity of panic attacks.
Deeper breaths trigger a relaxation response in the body, leading to widened blood vessels, which makes it easier for the heart to pump blood, thus lowering blood pressure and heart rate.
The improved blood flow increases the amount of oxygen delivered to the body’s organs and tissues, supporting cellular function, boosting energy levels, improving muscle function and overall vitality.
Deep breathing reduces stress hormones, which in turn supports a stronger immune response and helps the body clear germs and viruses more efficiently. It expands lung capacity and strengthens respiratory muscles, making breathing more efficient and beneficial for those with respiratory conditions. It supplies more oxygen to the brain, which can enhance cognitive function, attention, and concentration.
Regular practice can reduce feelings of depression and anger, and improve overall mood and emotional regulation. It can help manage pain by promoting relaxation and decreasing muscle tension. Through its stimulates the vagus nerve, deep breathing supports better digestive function and alleviating gastrointestinal discomfort.
You can feel the difference. The power you have to benefit your health, all within your breath.
Shallow breathing affects our physical health in several ways. It limits the amount of oxygen delivered to the body and brain, leading to symptoms such as fatigue, dizziness, and impaired cognitive function. When we breath shallower we begin to use chest and neck muscles for breathing which increases muscle tension, causing stiffness, discomfort, neck pain, headaches, and even change posture over time.
Chronic shallow breathing is linked to reduced lymphocyte levels and weakened immune signaling, making the body more susceptible to illness and slowing recovery from disease or injury. It can worsen pre-existing respiratory conditions (like asthma or COPD) and is a risk factor for cardiovascular issues.
Shallow breathing can trigger an elevated heart rate and palpitations, especially in stressful situations. Shallow breathing activates the body’s fight-or-flight response, which can create a cycle of heightened stress and anxiety. This breathing pattern can precipitate or worsen panic attacks, amplifying feelings of distress.
Studies have shown that improper breathing can negatively affect memory, focus, and emotional regulation. Shallow breathing, especially during sleep (as seen in sleep apnea), can cause poor sleep quality, fatigue, and difficulty concentrating the next day. The combination of poor oxygenation and sleep disruption leads to persistent tiredness and reduced energy levels.
So take a deep breath….and focus on your breath during the day. See if you notice a difference in how you feel!