Taking a deep breath is a tried and true technique for resetting and reducing stress in any moment. However, did you know that deep breathing has benefits beyond stress reduction?
Deep breathing, or diaphragmatic breathing, is a form of breathing that uses the diaphragm (the space between the chest and abdomen) to draw air into the lungs. In short, it is simply breathing in slowly through the nose and then out through the mouth. Practicing deep breathing has been shown to reduce blood pressure, heart rate, muscle tension, and pain 1. It also brings more oxygen into your body, which can help increase energy and mental clarity 2.
There are many ways to practice deep breathing, but my favorite is the box breathing technique. It’s simple, and picturing my breath moving around the edges of the “box” while I breathe helps me to stay focused on the practice (see example image below).
How to practice box breathing:
- Breath in through your nose for 4 seconds.
- Hold that breath for 4 seconds.
- Breath our through your mouth for 4 seconds.
- Hold your breath again for 4 seconds.
- Repeat for at least 3 rounds.
There are many videos available on Youtube and mindfulness apps, such as Calm or Headspace, that can guide you through the practice. Box breathing is available to you anytime, anywhere. Try adding it to your daily routine to promote relaxation and other health benefits.
Sources:
- https://www.heart.org/en/news/2023/07/07/its-not-just-inspiration-careful-breathing-can-help-your-health
- https://www.bannerhealth.com/healthcareblog/teach-me/the-life-changing-benefits-of-diaphragmatic-breathing
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