21 Proven Health Benefits of Deep Breathing Exercise
Health Benefits of Deep Breathing Exercise could be some important activities to do. Breathing must be the the most important thing for human since we can never skip even some minutes without breathing. Breathing is more than just taking in oxygen and giving out the carbon dioxide. It has many types and pattern. One of breathing type that known is diaphragm or deep breathing.
Deep breathing usually involves inhaling the clean air deeply and exhaling the bad air fully, and it taking even lengths when breath in and out. Deep breath exercise can be done almost by anyone, anywhere and anytime. Deep breath technique can be repeated with several times repetition during the day or whenever you feel tired, stress or depressed.
Deep Breathing uses the full capacity of the lungs, and it can be done by utilizing the three chambers which surround the lungs they are
- Abdominal, or called as lower
- Chest or called middle
- Clavicular or known as upper
Deep Breathing begin with filling the abdomen by air then the diaphragm will expand the chest, later it lift the upper ribs and clavicle. The exhale process is the opposite. The exhaling process in deep breath start by the upper and the middle of the ribs deflates and causing abdomen pulls in and up the the navel points will pull back toward the spine. If you want to practice the deep breathing exercise just sit straight on the floor or chair then put your left hand on the stomach while the right hand on the chest. By placing both your hands on those parts, you can feel the movement of diaphragm.
Benefits Of Deep Breathing Exercise
Deep Breathing exercises actually should be done twice a day or whenever you got stress, upset, pain or feeling drowsy. Deep breathing is just one of many breathing techniques but it is the first technique that you should learn before doing any other types of breathing method. The more you practice the breath breathing, the more you will get it more naturally and it can improve the mind and body. Deep breathing exercise also have many great effects to our body including the benefits that mentioned below
1. Treat symptoms of menopause
Deep breathing can give many benefits to the body especially cure and treat the menopause problem in women. If you are a woman and used to experience menopause symptoms its better if you take deep breathing exercise regularly.
2. Treat cancer side effects
According to study, deep breathing exercise can help the body to treat the chemotherapy or cancer side effect. It also can increase the quality of cancer patient especially those who suffer lung cancer.
3. Reduce pain
Deep breathing can bring in more oxygen to the body that needed by most body cells. The oxygen will help to remove the neurotransmitter within the blood and relieve pain that causing by nerve or blood circulatory problem.
4. Relieve anxiety
Anxiety used to be experienced by many people nowadays. Research found that deep breathing can help the body to relieve anxiety by promoting the production of endhorphine. Endhorphine is a hormone which promote comfort feeling inside the body.
5. Alleviate stress
By relieving anxiety, deep breathing exercise also can help in alleviating stress. It is very recommended to be performed when you get tension or stressful day.
6. Help in quitting smoking
Deep breathing can increase blood ability to bind the oxygen and prevent it from binding the carbon monoxide which contained in smokes. If you are a smoker and you want to quit smoking, you can just try the deep breath exercise and feel the effects for some days. Deep breathing will help to reduce your nicotine addiction for sure.
7. Clean the blood
During exhaling the bad air, the body release all toxin that contained in blood. Deep breathing can help in cleaning the blood from any harmful substance and metabolic waste such as carbon dioxide and carbon monoxide.
8. Strengthen muscle
Doing deep breathing by taking your arm over your hand can promotes muscle strength and fitness. Just do the deep breathing exercise twice a day to get the benefits.
9. Strengthen immune system
The more oxygen you get the stringer your body immune system. Deep breathing exercise can promotes the body to produce more healing substance and improves immune cells function in fighting the disease.
10. Improve posture
Doing deep breathing exercise while sit and holding straight back can help to improve your body posture as well as prevent from scoliosis.
11. Improve blood quality
As mentioned before, the deep breathing exercise can improve oxygen intake and this will slighly clean the blood from any harmful substance and toxin. During deep breath the body will exhale the toxin which is bound by the hemoglobin inside the red blood cells.
12. Improve lung function
Lung is the main organ during breathing and it is the most important part of human respiratory system. Deep breathing exercise can help to improve the lung capacity and function by practicing fitness for the lung and surrounded muscles.
13. Promote good mood
Deep breathing can promotes the releasing of a hormone called endorphin, this hormone is a good feeling hormones which means it can make you feeling good, fresh and happy even after a stressful day.
14. Help the body repair cell damage
Everyday our body got expose to many harmful substances, toxin and other things that lead to cell and tissue damage. Deep breathing exercise can facilitate the body to get more oxygen and it significantly help in repairing the cells and tissue since oxygen is main components in the metabolism process within the cells.
15. Help in weight control
If you having a strict diet to lose weight and you still getting crave for some foods, try deep breathing exercise. It can make your body get more oxygen, increase metabolism rate and give you more energy as well as calm your brain from craving food by controlling the weight regulating hormone, leptin and ghrelin.
16. Increase the nerve function
Human nervous system need oxygen to undergo their function. Practicing deep breathing exercise regularly can improve and maintain normal nervous system in the body.
17. Relieve migraine
Migraine used to be happen if the nerve in brain getting lack oxygen or the nerve within the brain contracted. Deep breathing exercise can bring more oxygen to your brain and help to calm the brain nerve which lead to migraine pain reduction.
18. Induce good sleep
If you often experience with insomnia or other sleep deprivation you can try to practice deep breathing exercise. Deep breathing method can help to calm your nerve and induce the production of melatonin, the hormone which make you sleepy.
19. Maintain organ health
During deep breathing session, your organ such as lung, diaphragma, heart, liver and others will get some massage and it can promote better function of those organs within the body.
20. Get rid of toxin
Lung is one of the excretory organ in the body. It plays important role in flush away the toxin that contained in blood. Deep breathing will not only promote better oxygen intake but it also make your body to exhale more bad air which contains many waste and toxin subtances derived from the inside of the body.
21. Clearing mind
Just try to take a deep breath and tell what you feel? Yes you feel calm and sometimes it can make you feel you get clearer mind. Practicing the deep breathing technique will help to clear your mind and make you more focus at work. This benefits will surely help you to improve your productivity and learbing ability.
Side Effects of Deep Breathing Exercise
Deep breathing exercise also have many side effects such as sleepiness, light-headache,hand and face tingling sense and altered consciousness. Many people who exercise deep breathing regularly without experiencing any bad effects. If you get those side effect feeling which make you not comfort just leave that deep breathing and simply practice normal breathing. Too fast or too often deep breathing can cause hyperventilation that is very dangerous negative effects. If you want to practice the deep breathing exercise better do it slow to avoid the negative side effect.
Steps in Deep Breath Exercise
These are the three steps of deep breathing exercise that you may practice it at home based on the deep breathing exercise guide which publish in the journal of The Mind and Body Connection, College of Agriculture, University Of Kentucky,USA. Just simply do it step by step and make sure you are comfortable with this exercise
- Exercise 1
1. Fell your breathing and notice it through your day.
2. Just breath deep and take it easy while enjoying
3. Take several long deep breath for some session
4. After you take every in-breath, hold it for a few seconds then slowly released it
5. these deep breath session should make you feel relax and lanace.
- Exercise 2
1. You can stand outdoors if possible and try a good place with quiet space
2. Do a full, long, slow, deep breath through your nose holes
3. when you breathe in, slowly raise your hand ups over your head
4. Then stretch and tense your arm muscle for some minutes.
5. Release your breath through your mouth, while you make sound Ahhh.
6. after you exhaling the breath lower your arms and relax them.
7. Do it with three time repetition
- Exercise 3
This step of deep breath is easy but it takes more time to do it. This types of deep breathing exercise is also need no equipment and you can practice it almost anywhere. You can do the exercise with many position but it is better if you sit with holding straight your back. Place the tip of your tongue behind your front teeth especially the upper part. Below are the step of this exercise
1. Exhale the air completely by passing your mouth and make whoosh sound while exhale it
2. after you exhale it, just close your mouth and slowly inhale the air through nose
3. Hold your breath and count to seven
4. Exhale the air again through mouth and make the whoosh sound again
5. Repeat it for three or four times
With practicing the deep breath slowly, you can later increase the speed and intensity of deep breathing. But remember don’t do more than four deep breaths exercise at one time for the first month of the beginning practice. When you ready for longer practice you can extend your count into eight. Watch the effect to your body and stop when you feel any negative feeling. If you want to get the benefits you can start your deep breathing exercise session now and grabs the benefits.