Deep Breathing & its Therapeutic Benefits

Like all our involuntary bodily functions, we go on breathing without ever thinking about it. But if we breathe with just a little effort, we can get many health benefits of deep breathing whenever we need to!

Deep breathing provides numerous therapeutic benefits, including reducing stress and anxiety, lowering blood pressure and heart rate, and improving lung capacity and efficiency. It can also boost energy levels, reduce muscle tension, and promote relaxation by increasing oxygen intake and stimulating the body’s parasympathetic nervous system. The regular practice can lead to better sleep quality and improved recovery from physical exertion.

In this busy era, we often feel stressed and anxious due to strenuous work and busy life. Therefore, you should concentrate on the mentally active relaxation technique to achieve a relaxed, calm, and focused mind. Many doctors and yoga practitioners suggest deep breathing exercises to improve overall health and help relax. It is the best method to relax both physically and mentally.

Deep, slow breaths stimulate the vagus nerve, which sends a signal to the brain to activate the parasympathetic nervous system, leading to a state of relaxation. This process balances oxygen and carbon dioxide levels in the blood and helps remove toxins from the body.

Deep or diaphragmatic breathing helps improve lung capacity and provides a greater area for gas exchange which increases the oxygen supply to our brain and stimulates the parasympathetic nervous system, resulting in relaxation and calmness. It takes our attention away from our worries and helps us feel more connected to our inner self. According to a study published in the Indian Journal of Physiology and Pharmacology, the volunteers who performed regular deep breathing exercises had better lung function and increased pulmonary vital capacity. According to various studies, daily practice of deep or abdominal breathing for 20 to 30 minutes significantly improves lung health and reduce anxiety, stress, and depression.

Deep breathing helps us sleep better. Sleep is vital for heart health and our general wellbeing. But in our fast-paced society, many people find it difficult to unwind and fall asleep. In turn, lack of sleep can lead to stress, fatigue and low mood. A small study from 2004 suggests that deep breathing as daily practice is linked to higher levels of melatonin, a hormone which helps us relax and fall asleep. If one struggles with insomnia, deep breathing at or around bedtime could be a soothing way to fall into a deep, restorative sleep.

At its most basic, deep breathing involves slowly breathing in and out as fully as you can, so that with each breath your belly expands like a balloon. There are also specific deep breathing exercises that are designed to help you get the most out of this form of breathing. These include ‘box breathing’, ‘4-7-8 breathing’ and ‘alternate nostril breathing’. As you get to know what works for you, you might try out other breathing techniques, or even make up your own.

If you’re new to deep breathing exercises, start with an achievable aim. For example, you could do 2 minutes just before bedtime for a week and see how that feels. Find a quiet, comfortable spot where you won’t be disturbed.

One simple deep breathing technique is known as box breathing. It’s named thus because the four steps make the exercise a box shape. To begin box breathing, sit or stand with your back straight. Or, if you prefer, you can lie down with your arms by your side. Choose whatever position feels most relaxing. Close your eyes if it feels right for you. Take a moment to relax your shoulders, release any tension in your jaw and let your body settle. Breathe in slowly to a count of 4. If you want to, place your hands on your belly and feel it expand like a balloon. After breathing in, hold your breath for another count of 4. Breathe out slowly and steadily through your mouth, again counting to 4 in your mind. After breathing out, hold your breath again for another count of 4. Go back to step 1 and repeat the process for as long as you want to.

The 4-7-8 breathing technique is based on an ancient yogic breathing method called pranayama. While there isn’t much scientific research on 4-7-8 breathing, people say it helps them to cope with stress and to fall asleep more quickly. Sit comfortably with a straight back. Or, if you’re using this exercise to help you fall asleep, lie down instead. Throughout the session, your tongue should be resting gently against the roof of your mouth, just behind your top front teeth. When you’re ready, follow these steps. (i) Breathe in silently through your nose for a count of 4. (ii) After breathing in, hold your breath for a count of 7. (iii) Breathe out forcefully through your mouth for a count of 8, making a ‘whoosh’ sound as you let the air out. This may be easier if you purse your lips. (iv) Go back to step 1 and repeat the process up to 3 more times, for a total of 4 rounds. If you’re a beginner, you might feel a bit lightheaded at first. This is normal. At first, you should only practice 4 rounds at a time. As you get used to the exercise, you can do it up to 8 times.

Like 4-7-8 breathing, alternate nostril breathing is based on yogic breathing practices. This doesn’t mean you need to do yoga to try it. Alternate nostril breathing can be its own practice. Research has shown that doing regular alternate nostril breathing for 30 minutes a day can lower your stress levels. Other studies suggest it also helps to reduce your heart rate, lower blood pressure, promote feelings of wellbeing and improve lung function. To begin alternate nostril breathing, sit comfortably on the floor or on a chair, keeping your back straight but relaxed. Then follow these steps. (i) Using your right thumb, press gently on your right nostril to close it. (ii) Take a slow, smooth deep breath in through your left nostril. (iii) Close your left nostril with your right ring finger (the one next to little finger) while releasing your thumb from your right nostril. Breathe out slowly through your right nostril. (iv) Keeping your left nostril closed, breathe in through your right nostril. Then close this nostril again. (v) Open your left nostril and breathe out through it. (vi) Go back to step 1 and repeat the process for as long as you want to.

A word of caution: Whatever the motivation, the beauty of deep breathing exercises is how easy these are. One can do them anytime and anywhere, and these are generally safe and free. However, if you have a heart condition, severe medical condition, or you are pregnant, you might want to check with your healthcare team before experimenting with deep breathing. If you find deep breathing exercises trigger unexpected or concerning symptoms such as pain, breathlessness or dizziness, stop right away and get help.

Bhushan Lal Razdan, formerly of the Indian Revenue Service, retired as Director General of Income Tax (Investigation), Chandigarh.