Deep breathing, also known as abdominal or diaphragmatic breathing, is one of the most effective natural methods for managing stress and anxiety. This simple and accessible technique, with the physiological changes of the body, provides extensive benefits for physical and mental health. In this article, we will take a deep look at different breathing techniques, their scientific benefits and how to implement these methods.

What is deep breathing?

Deep breathing is a conscious and controlled process. It is designed to bring oxygen into the body and expel carbon dioxide, which often involves using the diaphragm instead of the chest. In shallow breathing, which is often caused by stress or incorrect habits, the body receives less oxygen, and this can lead to increased anxiety, muscle tension, and decreased mental efficiency. On the other hand, deep breathing reduces the level of stress hormones, increases blood oxygen levels, and activates the parasympathetic nervous system, which relaxes the body. Scientific benefits of deep breathing 1. Reducing stress and anxiety

One of the main benefits of deep breathing is reducing stress levels. When you activate the parasympathetic nervous system with deep breathing, the body enters a state of relaxation. In this case, the heart rate is reduced and the level of cortisol, the stress hormone, is regulated.

Studies conducted in Harvard Health have shown that deep breathing techniques can directly affect the nervous system and create a feeling of immediate relaxation.

2. Improving heart function and lowering blood pressure Deep breathing can lower blood pressure by reducing the activity of the sympathetic nervous system, which is responsible for stress reactions. According to NCCIH studies, deep breathing can help reduce the risk of cardiovascular diseases. 3. Strengthening cognitive and mental performance

Introducing more oxygen to the brain through deep breathing can improve cognitive performance. This method is very useful for students, managers and anyone who needs mental focus. Also, deep breathing can reduce the feeling of mental fatigue.

4. Helping you sleep better

Deep breathing, especially techniques like "4-7-8", can help relax the mind and body and improve the quality of sleep. This technique is especially recommended for people who have insomnia.

5. Reducing chronic pain

Studies Johns Hopkins Medicine have shown that deep breathing can help reduce pain by reducing muscle tension and producing endorphins.

Different deep breathing techniques

1. Diaphragmatic Breathing

Diaphragmatic breathing, often referred to as the most basic deep breathing technique, involves using the diaphragm to let air in and out.

• How to do it?
  1. Sit or lie down in a comfortable chair.
  2. Place one hand on your chest and the other on your stomach.
  3. Breathe slowly through your nose. and focus on making your stomach rise.
  4. Slowly exhale through the mouth and let the stomach fall.
• Benefits:
  Strengthening diaphragm muscles, increasing lung capacity and reducing tension.

2. 4-7-8 technique

This method, developed by Dr. Andrew Weil, is one of the simplest relaxation techniques.

• How to do it?
  1. Breathe through your nose for 4 seconds.
  2. Hold your breath for 7 seconds.
  3. Exhale slowly for 8 seconds.
• Benefits:
  Creating deep relaxation and reducing sudden stress.

3. Box Breathing

This technique is often used by the military to maintain concentration in stressful situations.

• How to do it?
  1. Inhale for 4 seconds.
  2. Hold for 4 seconds.
  3. Exhale for 4 seconds.
  4. Pause for 4 seconds and then repeat this cycle.
• Benefits:
  Strengthening mental focus, increasing efficiency and stress management. 4. Alternating nasal breathing (nadi shodhana)

  This method is inspired by yoga and aims to balance energy in the body.

  • How to do it?
    1. Close the right nostril with the thumb and inhale through the left nostril.
    2. Close the left nostril and exhale through the right nostril.
    3. Continue this process alternately. Give.
  • Benefits:
    Creating balance in the nervous system, reducing stress and increasing concentration.

  

  5. Mountain Breathing Technique (Mountain Breathing)

  This method involves imagining a mountain while breathing and is mostly used in meditation.

  • How to do it?
    1. When inhaling, imagine that you are climbing to the top of the mountain.
    2. When exhaling, imagine that you are slowly going down the mountain.
  • Benefits:
    Improving mental focus and reducing anxiety.

  Key points for effective use of deep breathing

  1. Choosing the right environment:
     Choose a quiet space without distractions so that you can focus enough.
  2. Regular scheduling:
     Do deep breathing exercises at least twice a day, 5 to 10 minutes each time.
  3. Combining with other exercises:
     Combine deep breathing with meditation, yoga or stretching.
  4. Use in stressful situations:
     When facing anxiety, perform one of the simple techniques such as 4-7-8 breathing.

  Common challenges and mistakes

  • Superficial breathing:
    Many people engage only their chest instead of using the diaphragm, which is less effective.
  • Excessive breath holding:
    If you are a beginner, avoid holding your breath for too long as it may cause dizziness.

  Conclusion

  Deep breathing techniques are a powerful and accessible tool for improving physical and mental health. These methods can be used as part of a healthy life by reducing stress, improving the performance of the cardiovascular system and strengthening the mind. By practicing regularly and combining it with other relaxation methods, you can have a positive and impactful experience in your daily life.

  Resources

  1. Harvard Health Publishing. (n.d.). Relaxation techniques: Breath control helps quell errant stress response. Retrieved from https://www.health.harvard.edu
  2. National Center for Complementary and Integrative Health (NCCIH). (n.d.). Relaxation techniques for health. Retrieved from https://www.nccih.nih.gov
  3. American Psychological Association (APA). (n.d.). The science of breathing: The powerful benefits of breath control. Retrieved from https://www.apa.org
  4. Dr. Andrew Weil. (n.d.). 4-7-8 Breathing Technique. Retrieved from https://www.drweil.com
  5. Johns Hopkins Medicine. (n.d.). Deep breathing for better health. data-payload='{"align":"center","id":"4159","slug":"default","valign":"bottom","ignore":"","reference":"auto","class":"","count":"0","legendonly":"","readonly":"","score":"0","starsonly":"","best":"5","gap":"5","greet":"","legend":"0\/5 out of 0 points","size":"24","title":"5 Deep Breathing Technique: A Scientific Solution to Reduce Stress and Improve Health","width":"0","_legend":"{score}\/{best} of {count} {votes}","font_factor":"1.25"}'>