Stress and anxiety trigger the fight-or-flight response by releasing the cortisol hormone. Deep breathing activates the parasympathetic nervous system, which counteracts stress reactions and helps to calm and relax the body.
Deep breathing improves the respiratory, cardiovascular, cardiorespiratory, and autonomic nervous systems.
Deep breathing can boost the immune system and promote balanced digestive activity.
If you are looking for a simple and effective deep breathing technique, this 2-minute video is a great place to start. Psychologist and author of Breathe, Dr. Belisa Vranich, explains diaphragmatic breathing in the video.
Box breathing is not only practical but also structured, making it ideal for beginners. You can use this technique to soothe nerves and calm emotions at any time.
4-7-8 breathing provides deep relaxation for your mind and body. Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Generally, the longer you hold and exhale, the more relaxed you become, so you can try extending the hold and exhale times as you become more comfortable.
Applied Breathing allows you to use breathing techniques for various purposes. Lucas Rockwood, a world-renowned yoga teacher, will demonstrate three breathing exercises in his TED talk.
Any of the breathing exercises mentioned above can be enhanced with additional elements such as mantras, chanting, prayers, rosary beads, repetitive movements, walking, bathing, or exercise. You can also use diffusers, incense, and candles if you prefer.
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