Just Take A Deep Breath!
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Many times, you must come across to an abbreviation “Just Take A Deep Breath” This is a best piece of advice from someone which can benefit you in many ways which can be innumerable. Breathing correctly is important for your overall wellbeing.
Below are few benefits of deep breathing.
Kick Starts Energy Level
If you get tired quickly or are not able to focus on any task, deep breathing exercises can help. In the modern world, people don’t use their diaphragm to breath; instead, they use weaker, surrounding muscles that don’t fill the lungs to their full capacity. While this isn’t a life-threatening change, taking deep breaths creates more oxygen saturation in the cells, which in turn activates several different nerves and creates a relaxed, alert state.
Ease mind and body
When you are angry, tensed or scared, your muscles are tightened, and your breathing becomes shallow. Your breathing constricts. Currently your body is not getting the amount of oxygen it requires. Long deep breathing reverses this process, allowing your body (and mind) to become calmer.
Better performance in heart rate
One of the best things you can do when scared or overwhelmed is to take a moment, close your eyes, and breathe. Lack of oxygen can make you feel tense and nervous, even if you aren’t consciously aware of the problem. However, by taking a deep breath, you force more oxygen into your cells. This lowers your heart rate, blood pressure, and improves circulation. The ultimate result is more energy to complete the tasks are doing, while simultaneously lowering your heart rate and helping you to calm down.
Digestion systems functions more effectively
Breathing deep supplies more oxygen to all our body parts including our digestive system, thus making it work more efficiently. The increased blood flow due to deep breathing also encourages intestinal action which further improves your overall digestion. In addition, deep breathing results in a calmer nervous system, which in turn also enhances optimal digestion.
Cleansed the lungs
The modern world is hazardous for the human body. The amount of pollution in the air, smoking habits, and a host of other problems can lead to all kinds of lung problems. When you get sick, it’s often due to particles in the lungs that are irritating the sensitive tissues there. However, deep breathing can help to cleanse the lungs. It forces oxygen to fill even the deepest parts of your lungs and breaks up any particles and residue that may be there. Breathing routines can help cleanse your lungs of external particles, preventing you from getting sick as often as you normally might. This can also help improve lung capacity and performance.
You sleep like a child
Following a simple deep breathing regime- '5-4-3-2-1' can guarantee better sleep. Taking slow, deep, long breaths can signal your body to detoxify and return to a sense of calm- which can help you sleep better. Those undergoing insomnia are often suggested practicing breathing exercises, along with meditation before bedtime for good sleep.
Helps control anxiety
Hundreds of people suffer from anxiety on a daily basis. They worry about a number of things outside their control, which leads to more stress and worry than they were already under. Deep breathing can help to fight this. Short, shallow breaths trigger the mind to feel like it’s in danger; it’s part of the fight or flight instinct of all living creatures. However, deep breathing means the body is relaxed and there is no need to run. This can put you at ease and reduce the amount of anxiety a person feels. The long exhalation that comes as a result of deep breathing tells the nervous system to calm down. If you suffer from anxiety on a nearly daily basis, taking a few moments throughout the day to perform deep breathing exercises can be helpful. Breathing exercises yield a host of different health benefits that can be useful throughout our daily lives. They’re also simple to perform and can be done anywhere, whether you’re on a bus or sitting at your desk in the middle of the day. It’s a good idea to try to implement these exercises throughout your day, if only to trigger the diaphragm on a regular basis. Within just a few days of performing these exercises, you will notice positive changes in your physical and mental health.
Boost immune system
Deep breathing brings fresh oxygen and exhales out toxins and carbon dioxide. When the blood is oxygenated, it ensures smoother functioning of your vital organs, including the immune system. A cleaner, toxin-free and healthier blood supply help ward off infection-causing germs from the base and strengthens your immunity. Deep breathing also acts as a natural toxin reliever. It also benefits the absorption of vitamins and nutrients in the body, making sure you recover faster as well.
Can work as natural pain killer
When you deep breathe, the body releases endorphins, which are the feel-good hormones and a natural pain killer created by the body itself.
Improves blood flow
When we take deep breaths, the upward and downward movement of the diaphragm helps remove the toxins from the body promoting better blood flow.
How to do deep breathing step – by – step guide
- Relax! You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.
- Breathe in through your nose. Let your belly fill with air.
- Breathe out through your nose.
- Place one hand on your belly. Place the other hand on your chest.
- As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that's on your chest.
- Take three more full, deep breaths. Breathe fully into your belly as it rises and falls with your breath.
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