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Breathing is part of our daily life. But most of us don’t pay attention to how we are breathing. Though it is an automatic action, a short shallow breath is not good for health. Since breathing is the process by which you let the oxygen your body requires to be active, it is important to pay attention to how you inhale and exhale.
Practicing deep breathing will make you live longer, happier, more energetic, and more productive. Remember, deep breaths should last 3 to 5 seconds breathing in and 3 to 5 seconds breathing out.
5 Reasons To Perform Deep Breathing
1. Strengthens Lungs & Improves Its Functionality
Deep breathing is vital in expanding lung tissue made up of air sacs. It helps to pull in and feed more oxygen to every cell in the body. By deep breathing for 10 minutes daily, you can reduce the occurrence of respiratory difficulties like bronchitis, asthma, Chronic Obstructive Pulmonary Disease (COPD), and even chest pain.
It can also help prevent pneumonia and other post-operative complications.
2. Reduces Stress
Stress is the leading cause of many health problems, such as strokes, high blood pressure, diabetes, mental issues, and more. Deep breathing helps you to calm down and relax whenever you are anxious. It reduces stress level as well as help ease tension and anxiety.
According to a study, controlled breathing therapy helps reduce the stress-induced hormone called cortisol which in turn lowers the stress that you feel.
So when you are under stress, go to a quiet place and take some deep breaths instead of eating junk food or sitting in front of the television.
3. Helps Relieve Pain
When you are in pain— slow, deep belly breathing can help release endorphins (the body’s natural pain killer) which could ease the pain. It also alters your mental state which helps manage pain.
4. Improves Digestion
When you are suffering from bloating, constipation, or poor digestion– slow, deep breaths can help you get rid of the discomforts and increases blood flow to the digestive tract. It also enhances regular digestion and enhances regular bowel movements.
5. Makes You Active & Energetic
Deep breathing helps you to improve oxygen circulation throughout the body. Inhaling and exhaling may be the easiest way to make yourself feel active and energetic when you feel down and less productive. Ten minutes of deep breathing helps you to feel energetic throughout the day, reduces stress, and also makes you sleep better.
How To Perform a Deep Breathing?
- Lie down on your back in a comfortable place
- Try to relax your muscles and place your hands on your abdomen to feel the way to breathe
- Inhale deeply through your nose and then fill your lungs with air. Count slowly to 5 as you inhale
- Hold it and count to 3
- Exhale slowly through your mouth by counting to 5 and empty to lungs completely
- Continue to inhale and exhale deeply for 5 to 10 minutes
- Perform this deep breathing exercise twice a day (one in the morning and one before bed).