Why Deep Breathing Helps
Deep breathing is one of the greatest things we can do for ourselves in pursuit of good mental health. This time-honored practice of using our own bodies and breath to self-regulate works wonders to reduce stress and anxiety and to engage the parasympathetic nervous system. Breath work in all forms is a way we can hit an internal reset button. It is our ability to stop and reframe. It allows us to slow down for just a moment to get our thoughts in order.
Research in many advanced fields finds that deep breathing lowers cortisol levels, which is associated with stress and adverse physical health conditions. The best part? Deep breathing is free and is a simple technique that can be done anywhere and anytime. There is no pharmacy to go to, no special equipment needed, and we control how our breathing works to help ourselves.
The Biology of Deep Breathing
Taking a deep breath, filling our lungs, holding our breath in, and allowing blood to flow is like delivering a shock of electricity to our brains without the adverse side effects. The extra oxygen circulating in our bodies helps our brains think straight, and we are able to narrow our scope of focus on what we want to do. It also slows our heart rates, producing a sense of calm. Regular, daily practice, can help us find better ways to cope with our emotions when we are feeling overwhelmed and stressed by opening new neuropathways and strengthening existing neuropathways.
Deep and regulated breathing makes such a difference because, in addition to reducing stress, it can help elevate mood by releasing serotonin and boosting melatonin which helps with sleep. When we have low-quality sleep, we have a much harder time staying in our window of tolerance which is our best state of functional emotional self-regulation.
So, if we look at deep breathing biologically, it has quite a strong effect on our nervous system by acting on the vagus nerve which is a key component in the parasympathetic nervous system. The vagus nerve connects the brain all the way down to the abdomen, and it helps to regulate balanced function in our bodies. When we practice deep breathing, the vagus nerve gets triggered in a healthy way, which then lowers heart rate and blood pressure, flooding our body with beneficial hormones much needed to produce that calming effect.
How Deep Breathing Helps
Controlling our breath controls our stress response which aids in self-regulation when we exceed our window of tolerance. Fortunately, deep breathing doesn’t have to take up a lot of time in our day-to-day lives. We can use it while stretching in the morning, during intense moments, or even just before sleeping to relax. Some people, like me, swear by techniques like the 4-7-8 breathing method: inhale for four seconds, hold for seven seconds, and exhale for eight seconds. The 4-7-8 breath may be particularly productive for settling the mind and body.
Big benefits can be achieved with the simple, consistent practice of deep breathing even when the ongoing stressors of modern life threaten to pull us under. The benefits of deep breathing are limitless. Over time, deep breathing will enhance our self-awareness and mindfulness. Deep breathing requires us to concentrate on what is going on right now, making it possible to soothe fears about what may be occurring in the past, or what’s ahead in the future. Coming back to center allows us to witness life from a more balanced lens, and with that comes clarity and emotional stability. With the growing concerns about mental health and the host of emotional issues we face today, deep breathing is an effective and potent tool for developing resilience and improving holistic wellness.
