Solve Stress, Sleep Problems with Deep Breathing
Often you hear ‘take a deep breath’ for the nth times when you have body check up or during your exercise. Besides these activities, possibly you don’t give much importance in the way you breathe. According to health experts if you care to do it properly, you’ll solve some of your immediate health concerns such as anxiety, sleeping problem, and stress. In fact, deep breathing is part of what they called “relaxation response.”
In the Harvard Health Publications’ report, relaxation response is the technique initiated by Dr. Herbert Benson, a cardiologist, at Harvard Medical School around 1970s. This practice entails deep rest that can be also in meditation or yoga. However the core of relaxation response, which is a great response to stress, is to breathe deeply.
“Deep breathing also goes by the names of diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. When you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises,” Harvard Health Publications shared.
“Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure.”
Meantime, Livestrong.com informed that human boost their energy, produce natural painkillers, and have good night sleep through deep breathing. Apparently, the feel good hormones a.k.a. endorphins come out also through deep breathing. The heath site also added that the movement of the diaphragm while doing it aid organs to shoo away toxins, as well as improve blood flow. As for the tip in how to do deep breathing properly, LS shared it could start with a sitting position where your shoulders and hands (on your knees) are relaxed.
“Breathing begins with exhaling, as you cannot fully inhale until you empty your lungs completely. Breathe in through your nose. Exhale slowly through your nose while you count to five. Tighten or tense your abdominal muscles. At the end of your breath, pause for two counts, then inhale slowly while you count to five. Expand your belly as you breathe in. Close your eyes and repeat five to 10 times,” a LS’ tip.
On the other hand, The American Institute of Stress (AIS) recommended three certified breathing techniques such as good for the kid Teddy Bear Breathing, Quieting Response that also use visualization, and Sudarshan Kriya or SKY, which according to them soothes the mind, emotions and body.
“This unique breathing technique eliminates stress, fatigue and negative emotions such as anger, frustration and depression, leaving you calm yet energized, focused yet relaxed,” AIS shared.