Breathing:  The Elixir of LIFE!!

Breathing is a natural process that usually occurs without conscious effort. However, the average breath tends to be shallow and does not engage the diaphragm very much. During diaphragmatic breathing or “belly breathing” a person consciously engages their diaphragm in order to take deeper breaths. By so doing it has been shown to help to signal to our parasympathetic nervous system to clam the body down and has beneficial effects in both healthy and symptomatic populations through influence on the vagal nerve

Some of the many health benefits of diaphragmatic breathing include:

  1. It helps you relax, lowering the harmful effects of the stress hormone cortisol on your body.
  2. It lowers your heart rate.
  3. It helps lower your blood pressure.
  4. It helps you cope with stressful situations and lowers frustrations.
  5. It improves your core muscle stability.
  6. It improves your body’s ability to tolerate intense situations.

Diaphragmatic Breathing Technique

Please only do these breathing techniques at your own comfort level. If you find it strenuous please seek the advice of your doctor before continuing.

4-7-8  Breathing Technique

Please only do these breathing techniques at your own comfort level. If you find it strenuous please seek the advice of your doctor before continuing.

Box Breathing Technique

Please only do these breathing techniques at your own comfort level. If you find it strenuous please seek the advice of your doctor before continuing.

Reference:

  1. Xiao Ma. et al.  The effect of diagphragmatic breathing on attention, negative affect and stress in health adults. Front Psychol. 2017; 8: 874. doi: 10.3389/fpsyg.2017.00874
  2. Pratibha Pradip Pandekar et.al. Effect of 4-7-8 Breathing Technique on Anxiety and Depression in Moderate Chronic Obstructive Pulmonary Disease Patients. International Journal of Health Sciences & Research. Vol.9; Issue: 5; May 2019
  3. Pal G, Velkumary S, Madanmohan. Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian J Med Res 2004;120(2): 115–21.
  4. Mourya M, Mahajan AS, Singh NP, Jain AK. Effect of slow- and fast-breathing exercises on autonomic functions in patients with essential hypertension. J Altern Complement Med. 2009; Jul;15(7):711-7