The estimated read time is only 7 minutes. 

Introduction to Deep Breathing

Stressful work meeting with people and computerSadly, we’re bombarded with multiple stress-inducing factors daily. From incessant pressure at work to responsibilities at home that never seem to end.

It’s not supposed to be that way. The idea of a leisure society never materializes despite all our time-saving appliances. 

We left the real threats of our ancestors. the jungle and the savanna behind, only to bring this dangerous world into our heads. Flight or fight responses now operate full time, creating an avalanche of stress and anxiety. 

They may be small stressors like a traffic jam, or lack of time. 

That said, stressors don’t have to be small things that build up over time. They can also be one big life event that comes out of nowhere and turns your world upside down.

Whichever way stress burrows into your life, the problems of dealing with it are the same. Luckily, one technique that’s proven to be successful at managing stress is deep breathing. This calming technique has many benefits besides lowering stress levels, such as improved blood flow and helping you sleep better.

So, keep reading to discover how deep breathing can make you healthier, stronger, and less anxious.

Keep calm and carry on. A challenging time is just that - a period in time. Taking a few deep breaths and knowing that it won't last forever really allows me to focus on the present moment and task at hand.

Now before I go on you might be interested in my Be Inspired page where you will find my Sunday Affirmations each week. Click on the button below and give us a thumbs up to join other Be-Inspired Enthusiasts.

What Is Deep Breathing?

Sunrise with person greeting the dawnDeep breathing is a technique used to help you achieve inner peace and a sense of calm. The whole point of deep breathing is that it allows you to breathe through your abdomen, rather than the shallow breathing we typically do through our chest.

What abdominal breathing does is help control the nervous system by reducing the release of stress hormones. Thus, it encourages the body to calm down and relax, decreasing anxiety levels.

Consequently, this enhances your overall well-being. Deep breathing through the abdomen also prevents various illnesses and conditions, like high blood pressure, obesity, and Type-2 diabetes.

Moreover, deep breathing helps you focus more on what you’re doing. So, rather than make rash decisions, you can take your time to think things over.

How Does Deep Breathing Work?

A poster that says...and breathe

Deep breathing allows you to boost the amount of oxygen in your bloodstream. Having more oxygen means your cardiovascular system works double time.

Then, as soon as your brain detects this substantial amount of oxygen in your system, it responds by doing several things. The first of these things is that it reduces the concentration of stress hormones. So, as a result, you calm down, and you become less stressed.

Follow these steps to perform basic deep breathing exercises:

  1. First, put your right hand on your abdomen near your navel.
  2. Next, place your left hand on the center of your chest.
  3. Some people find it helpful to close their eyes, so you can try that and see if you feel comfortable.
  4. Inhale and exhale fully a couple of times to shift from chest to abdominal, or diaphragmatic, breathing.
  5. Next, inhale deeply while focusing on the rising of the abdomen as the lungs fill with air.
  6. As you do this, it should cause your belly to expand about an inch.
  7. Then, slowly let out your breath.
  8. While exhaling, most of the movement should be in the area underneath your right hand. Your chest should only move slightly.
  9. Each time you breathe in and out, focus on how you feel.
  10. Repeat anywhere from 5–7 times.
Timing of your breath as you inhale and exhale helps develop a consistent rhythm that also relaxes and calms.
 
As an example, as you inhale count to 4 slowly. Hold your breath for a count of four, then exhale to a count of four,
Experiment with your own variations to see what feels most natural for you. 
 

Benefits of Deep Breathing

Relaxed and calm man on chairWhen you’re calm and relaxed, you breathe through your nose and take slow, even breaths. But then, something stresses us out, and our ‘fight or flight’ response kicks in.

This is when our breathing becomes more rapid and shallow to increase our oxygen supply. More oxygen means more blood rushing to our extremities, allowing us to run for cover or fight for our lives.

Yet, in today’s modern world, we neither run nor fight. Instead, we create this imbalance of oxygen and carbon dioxide that has no way of escaping, which affects our health and well-being.

Here are a few physiological benefits of controlled, deep breathing:

  • Lowered heart rate and blood pressure
  • Reduced build-up of lactic acid in muscle tissue
  • Stronger immune system
  • A boost in physical energy
  • Reduced levels of stress hormones
  • A renewed blanched of oxygen and carbon dioxide levels in the blood
  • Increased feelings of calm and relaxation
Part of my daily routine is meditation which includes a deep breathing exercise. This is a good way to make deep breathing a habit. 
Consequently, when you find yourself faced with a sudden stressful situation you naturally stop and take deep calming breaths. 

Deep Breathing Tips and Tricks

Here are some tips and tricks you can use the next time you’re using the deep breathing technique to help you reverse your stress responses and feel calmer.

  • The trick to going from chest breathing to abdominal breathing is those first two full exhalations.
  • Pushing out the air from the bottom of our lungs creates a vacuum that will allow you to switch to abdominal breath on your next inhalation. Next, pause for a second or two before inhaling slowly.
  • The recommended breathing is through the nose. Yet, it takes a while for some people to get used to nostril breathing. So, in the meantime, you can breathe through your mouth until you’re more comfortable.
  • Avoid taking more than five deep breaths. More than five breaths make most people feel light-headed. If this sounds familiar, take 2–3 breaths at a time to avoid feeling giddy or off-balance.

Deep Breathing Next Steps

In the article: Deep Breathing for Rapid Stress Relief, we’ve looked at:

What deep breathing is?

How it works

The Benefits of Deep Breathing

Deep Breathing Tips and Tricks.

Now it’s your turn to try out the suggestions in this article and learn the art of deep breathing.

One place to look for deeper insights is the many books on Deep breathing. 

Check them out here. 

Deep Breathing for Rapid Stress Relief gives you very simple and easy-to-use techniques to help you cope with stress.

Nick Grimshawe

 

Facebook
Twitter
LinkedIn

Want to keep your mind active and flexible?

Why learning should be a lifelong commitment and the impact of it. A look at what kinds of things you can choose to learn as you age. The 10 best practices to master in order to become a lifelong learner.
Buy Now

Further Resources

My name is Nick Grimshawe. I help people seeking to live extraordinary lives to use the tools of affirmations, gratitude, mindfulness, and Meditation to live the life they envision.

Each week I include a free piece of content either a check sheet, cheat sheet, or resource to help you move forward with your adventure. You can connect to me on social media through the links below.

Connect With Me

My Blog: https://beautifulsummermornings.com/blog

Be Inspired Facebook Page https://www.facebook.com/ngrimshawe

Be-Inspired Enthusiasts Group https://www.facebook.com/groups/inspirednow

Twitter https://twitter.com/ngrimshawe

Linkedin https://www.linkedin.com/in/ngrimshawe/

Instagram https://www.instagram.com/morningbeautifulsummer/

Messenger https://www.messenger.com/t/30941951537

Other Resources: 

My number one digital vision board for making for Affirmations Pop 

https://beautifulsummermornings.com/digitalvisionboard

My E-book I Speak Positive Things Into Being: A Positivity Tool Box.

Buy Here

https://gum.co/iCuIY

Note: I may receive a small commission if you buy from one of my affiliate links. I appreciate your support.

Scroll to Top