Deep breathing can be considered an exercise that contracts and strengthens the diaphragm, a dome-shaped muscle located between the pectoral and abdominal cavities.
Diaphragmatic breathing, as it is also known, provides a large number of benefits, it can calm the symptoms of disorders such as irritable bowel syndrome, depression, anxiety and insomnia.
Since it is considered a form of exercise widely used in meditation and relaxation, There are various techniques and variants of deep breathing.
Benefits of deep breathing
- Decreases heart rate.
- Lowers blood pressure.
- Increases core stability or the central muscles.
- Increases resistance when doing high intensity exercises.
- Reduces the risk of injury or the wasting of muscle tissue.
- It decreases the respiratory rate , so that energy expenditure is less.
- Reduces stress Deep breathing is capable of reducing stress levels. This is because when you are stressed your brain releases cortisol.
Breathing exercises
Pursed-lip breathing: Inhale through your nose, then exhale for at least twice as long with pursed lips, as if you were flickering a candle flame.
This helps slow your breathing. It can also help move extra air out of the lungs, which can build up in people with lung diseases like emphysema and COPD, Mannino says. This can help you control feelings of shortness of breath and make physical activity easier.
Diaphragmatic (abdominal) breathing: To retrain yourself to use your diaphragm more regularly, place one hand on your abdomen so you can feel it rise and fall. Inhale through your nose and then exhale through your mouth for two or three more times. This can help you maximize your lung function.
"Box" breathing: When you need to relax or de-stress, try inhaling for a count of four, holding your breath for a count of four, exhaling for a count of four, and holding your breath again for a count of four. Repeat this four-stage breathing method until you feel calm.
