The Science-Backed Benefits of Deep Breathing and Meditation

The Benefits of Deep Breathing and Meditation

Taking time to focus on deep breathing can provide a host of benefits for both the mind and body. Deep breathing is a simple yet powerful practice that helps relieve stress, improve focus, and promote overall wellbeing. When done regularly, deep breathing techniques can be an impactful part of an anxiety or stress management plan.

Deep breathing engages the diaphragm to draw air deeply into the lungs, allowing more oxygen into the bloodstream. This influx of oxygen can lower blood pressure, heart rate, and cortisol levels. Cortisol is a hormone released in response to stress, so lower levels lead to a greater sense of calm.

Let's explore some of the science-backed benefits of deep breathing and meditative practices:

Reduces Stress and Anxiety

Deep breathing stimulates the parasympathetic nervous system, signaling the body to enter into a relaxed state. This reduces the fight-or-flight stress response. With regular practice, the body learns to tap into a sense of calm more easily in times of stress.

Multiple studies show deep breathing and meditation practices can reduce symptoms of anxiety, panic attacks, PTSD, and other stress-related conditions. One of the key ways it provides anxiety relief is by breaking the endless loop of worrisome thoughts.

Lowers Blood Pressure

High blood pressure damages blood vessels and increases the risk of heart attack, stroke, and kidney failure. Deep breathing techniques give cardiorespiratory benefits by slowing the heart rate and improving blood flow.

A study published in the International Journal of Yoga found participants who practiced deep breathing exercises daily for 12 weeks saw significant declines in blood pressure compared to non-practicing participants. Lower blood pressure reduces strain on the cardiovascular system.

Promotes Emotional Wellbeing

Deep breathing calms the mind and provides reprieve from racing negative thoughts. This can lift mood and promote emotional balance. A study by Stanford University found that taking breathing breaks throughout the day helped reduce feelings of anxiety and anger while boosting patience and overall wellbeing.

The focused awareness of deep breathing also promotes mindfulness, or being present in the moment. This awareness helps relieve depression and improves life satisfaction, according to research published in Psychology and Psychotherapy: Theory, Research and Practice.

Sharpens Focus and Concentration

The oxygenation provided by deep breathing enhances blood flow to the brain. This fuels the mind and makes it easier to concentrate for extended periods. Stanford researchers found that taking short breathing breaks improved students' scores on concentration tests.

Deep breathing techniques are also commonly used in yoga and pilates practices. Controlled breathing helps practitioners sink into poses or movements by sharpening focus.

Promotes Restful Sleep

Difficulty falling or staying asleep is one of the hallmarks of anxiety and depression. The relaxing effects of deep breathing can help initiate sleep by lowering heart rate and calming the mind. Gentle deep breathing or guided meditation before bed is an effective way to ensure quality rest.

For those who wake up in the middle of the night, practicing deep breathing exercises in bed can promote falling back asleep quickly. Paying attention to your breathing overrides anxious thoughts or restlessness.

Strengthens the Immune System

Research shows mindfulness practices like meditation improve functioning of the immune system. According to a study in Psychosomatic Medicine, people who meditate regularly have more disease-fighting white blood cells in circulation and quicker immune system recovery.

The immune boost from deep breathing likely stems from its stress-reducing effects. Lower stress leads to a reduction in cortisol, which impairs immune system responses.

Implementing a Daily Deep Breathing Practice

Taking just a few minutes for deep breathing each day can make a tremendous difference in your mental and physical wellbeing. Here are some tips for getting started:

Find a Quiet Space

Choose a calm, quiet space in your home or office to begin a deep breathing practice. Minimize distractions by turning off the TV, music, or your phone.

Sit Upright and Loosen Clothing

Good posture optimizes deep breathing. Sit up straight on the floor or in a chair with your chest open. Loosen any tight clothing.

Place One Hand on Your Chest

Rest one hand lightly on your chest. This allows you to feel your breaths and engage the diaphragm fully.

Inhale Deeply Through Your Nose

Breathe in slowly and deeply through your nose, allowing your chest and lower belly to expand with air.

Exhale Slowly Through Pursed Lips

Purse your lips slightly and steadily breathe out through your mouth, emptying your chest and abdomen.

Repeat for 5-10 Minutes

Continue this pattern of inhaling and exhaling for 5-10 minutes. Set a timer so you can fully relax into the practice.

Increase Difficulty Slowly

Once you feel comfortable with basic deep breathing, try holding your breath for a few counts after the inhalation. Or pause briefly at the top of the exhalation.

Notice How You Feel

Tune into how you feel during and after the breathing exercise. With regular practice, the calming effects will become more pronounced.

Deep Breathing Exercises for Beginners

Learning new deep breathing techniques keeps the practice interesting. Try out these methods to hone your skills:

Morning Breathwork

Set the tone for a relaxed, focused day by doing 5-10 minutes of deep breathing after you wake up. Inhale calmly through your nose and exhale stress away.

Walking Meditation

For an active practice, go for a slow, mindful walk while maintaining deep breaths. Feel the breath move through your body as you walk quietly.

Body Scan

Lie down and take deep breaths while progressively relaxing each part of your body from head to toe.

Counting Breaths

Inhale for a count of 4, hold for 4 counts, exhale for 4. Work up to holding for 8 counts as it gets easier.

Ocean Breathing

Make a "whoosh" sound as you exhale to mimic ocean waves. Visualize the waves calming your mind.

candle Gazing

Focus on your breathing rhythm while staring at a flickering candle flame. Try 5-10 minutes.

Using Deep Breathing for Quick Calm

In addition to dedicated practice, tap into deep breathing throughout the day when you feel stressed or scattered. Even 60 seconds of mindful breathing can recalibrate your nervous system. Here are some quick deep breathing exercises:

Stoplight Breaths

At red lights, take three deep slow breaths. Exhale stress as you wait.

Breathing Breaks

Set a vibrating timer to remind you to take three deep breaths every hour.

Diffuse Tension

If you feel tension building, step away and take 5 deep inhales and exhales.

Patience Practice

Take five slow, controlled breaths when you start feeling impatient or angry.

Calm Nerves

Need to steady your nerves? Breathe deeply into your abdomen for 1-2 minutes.

Deep Breathing Apps and Resources

Apps, online videos, and audio recordings take the guesswork out of deep breathing. Try these resources to perfect your practice:

Calm

This popular meditation app has customizable breathwork tracks and visualizations for stress relief.

InsightTimer

FAQs

What are the benefits of deep breathing?

Deep breathing provides many scientifically-proven benefits, including reduced stress and anxiety, lower blood pressure, improved immune function, better sleep, and increased focus and concentration.

When should I practice deep breathing?

Aim for 5-10 minutes of daily breathing practice first thing in the morning or before bed. You can also do quick deep breathing exercises throughout the day as needed for stress relief.

How do I do deep breathing properly?

Sit upright with your chest open. Breathe in slowly through your nose, allowing your belly to expand. Purse your lips and exhale fully through your mouth. Repeat for 5-10 breaths.

What are some deep breathing techniques?

Some techniques include counting your breaths, doing breathwork while walking, alternate nostril breathing, belly breathing, and ocean breath with whooshing exhalations.

Are there apps to guide deep breathing?

Yes, apps like Calm, Headspace, and Insight Timer offer timed breathing exercises, music, and meditations to help you practice deep breathing.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.