10 Amazing Health Benefits of Deep Breathing Exercises | Techniques | Tips | Takeaway

Deep breathing exercises are a kind of diaphragm movement that involves contracting the diaphragm with slow and deep breaths on some repetitions. It is also known as diaphragmatic breathing. 



Deep breathing exercises help strengthen your lungs, diaphragm, and other associated muscles so that you can reach your maximum breathing capacity.

How Deep Breathing Exercises Calms Your Body & Mind

Deep breathing exercise helps increase the supply of oxygen to the brain and stimulate your parasympathetic nervous system - promoting a state of calmness. Breathing techniques help you feel connected to your body; by taking you away from the worries in your head and help it calm down.

Why Deep Breathing Exercises Are Great For Your Lungs

Deep breathing exercises can help increase your lung capacity. The British-Lung-Foundation suggests that deep breathing can help clear the mucus in your lungs after pneumonia, thereby allowing more air to circulate.

10 Amazing Health Benefits of Deep Breathing Exercises

Deep breathing exercises can bring many benefits, including:



• Reduces stress and anxiety
• Relaxes your mind and body
• Improves your posture
• Help improve digestion
• Help better your sleep
• Boost energy levels
• Increase blood flow
• Reduces blood pressure and heart rate 
• Increase focus and concentration
• Improve overall mood and productivity
  

How to Practice Deep Breathing Exercises

The following diaphragmatic breathing exercises will help your body learn the correct breathing techniques. 

BELLY BREATHING 

1. Sit or lie down on your spine in a relaxed position.
2. Now, put one hand on your chest and the other on your belly.
3. Inhale slowly and deeply through your nose, ensuring that your stomach is expanding by raising your hand.
4. Exhale through your mouth and feel your hand back on the belly.

PURSED LIP BREATHING

1. Sit upright in good posture to help promote lung movement.
2. Breathe deeply through your nose in a slow, controlled manner
3. Purse or pucker your lips as if you’re going to whistle and then breathe out
4. Ideally, the exhalation should be twice the time of the inhalation

2-4 or 3-6 BREATHING

1. Sit or lie down on your spine in a relaxed position.
2. Breathe slowly and deeply for 2-3 seconds through your nose.
3. Exhale slowly and deeply through your mouth for double the count of inhalation.
4. Inhale for 2 seconds & exhale for 4 seconds. Inhale for 3 seconds & exhale for 6 seconds.

How often should you do these deep breathing exercises?

You want to try it when you are breathing well or later when you feel more comfortable. It is best to practice these exercises for about 5 to 10 minutes every day.

Some Useful Tips for Deep Breathing Exercises

Here are some great tips to get the full benefits of deep breathing exercises:

• Try different breathing patterns - try until you find one that feels natural to you.
• Practice self-compassion - be kind to yourself.
• Be mindful - to improve the practice of deep breathing.
• Find a guide - try a phone app, website, audiobook, or invite a friend to join you.

Could Deep Breathing Exercises be Bad for You?

The danger of taking a big breath, over-breathing, or hyperventilation can cause too much carbon dioxide to be expelled, affecting blood flow to the brain. Hyperventilation can cause a condition called hypoxia that is the low level of oxygen in cells and tissues.

Deep Breathing Exercises - Takeaway

Perform belly breathing exercise first, and then perform the other two exercises to achieve correct breathing techniques. It will ensure that you breathe correctly through your diaphragm and lungs, rather than breathing incorrectly through your chest.



While pursed-lip breathing can help control shortness of breathe during respiratory illnesses. According to the National Institute for Health-and-Care-Excellence, this can help relieve shortness of breath caused by COVID-19.

Anyone concerned about respiratory symptoms should speak to a healthcare provider.

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