Do you ever feel overwhelmed by the stress of daily life? If so, you’re not alone. Stress can take a toll on our mental and physical health, especially if we don’t take steps to manage it. One way to reduce stress is through deep breathing exercises. Deep breathing has many benefits for our overall health, including reducing anxiety, improving sleep quality, and boosting energy levels. Here are five benefits of deep breathing for overall health:
1. Reduce symptoms of depression and anxiety
One of the main benefits of deep breathing is its ability to reduce symptoms of anxiety and depression. When we breathe deeply, it signals to the brain that we are calm and relaxed. This can help to decrease levels of stress hormones, such as cortisol, in the body. In return, this can help to improve mood and reduce feelings of anxiousness. For instance, a study published in the Journal of Alternative and Complementary Medicine found that participants who practiced deep breathing exercises had lower levels of depression than those who didn’t.
2. Lower blood pressure
When we’re stressed, our blood pressure rises. This is because the body is in a “fight or flight” mode, which causes the heart to pump faster and the blood vessels to constrict. Over time, this can lead to high blood pressure and other health problems. Deep breathing can help to reduce blood pressure by calming the nervous system and reducing stress hormone levels. Taking deep breaths also forces the heart to slow down and the blood vessels to dilate, which helps to lower blood pressure.
3. Improve asthma and COPD
Asthma and chronic obstructive pulmonary disease (COPD) are two conditions that can be made worse by stress. This is because the airways constrict and make it more difficult to breathe when we’re stressed. Deep breathing exercises can help to relax the airways and improve symptoms of these two conditions. In some cases, deep breathing may even help to prevent asthma attacks. However, note that it is crucial to speak with a doctor before beginning any deep breathing exercises if you have asthma or COPD.
4. Relieve headaches and migraines
Migraines and headaches are often brought on by stress and tension. When stressed, the muscles in our head and neck tense up, leading to headaches. Deep breathing can help to relieve headaches and migraines by relaxing the muscles and reducing stress. Try taking some deep breaths whenever you feel a headache coming on and see if it helps. In some cases, such breathing exercises may even prevent the headache from starting.
5. Ease symptoms of irritable bowel syndrome (IBS)
It is thought that stress might play a role in the development of irritable bowel syndrome (IBS). This is because the gut is sensitive to changes in the body, and the gut can respond to stress by becoming inflamed. This can lead to abdominal pain, bloating, and diarrhea. As such, deep breathing exercises can help to ease symptoms of IBS by reducing stress and calming the gut. If you suffer from IBS, speak with a doctor before beginning deep breathing exercises.
Deep breathing can have many benefits for overall health. If you’re looking for a way to reduce stress and improve your health, give deep breathing a try. As always, speak with a doctor before beginning any new exercise or health regimen.
