Deep Breathing: Simple Steps to Relax and Reduce Stress

Deep Breathing is a sample exercise that involves slowing and deepening your breathing.

Deep breathing and relaxation activate the other part of your nervous system, the parasympathetic nervous system, which sends a signal to your brain to tell the anxious part that you’re safe and don’t need to use the fight, flight or freeze response. Deep breathing gets more oxygen to the thinking brain. ^[1]

Research has demonstrated many health benefits of deep breathing.

In this guide, we will focus on its use for stress management and relaxation. After some brief instructions, we will help you practice this skill. 

Why is it important to breathe deeply?

When a person experiences stress or anxiety, their body responds with symptoms that can include a racing heart, shallow breathing, sweating, a sense of fear or uneasiness, difficulty concentrating, and a blank mind. ^[2]

How does deep breathing affect us?

Deep breathing is used to initiate the body’s relaxation response. 

Relaxation techniques are practices to help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure, and a reduced heart rate. ^[3]

Deep breathing can be used in a moment when you’re experiencing a stressful situation, but it’s also beneficial to practice when you already feel calm.

Benefits of Deep Breathing

The following are the Benefits of Deep Breathing:

A. Stress reduction

• Deep breathing triggers the body’s relaxation response, which helps counteract the effects of stress.
• By calming the nervous system, deep breathing can reduce feelings of stress and tension, promoting a sense of calmness and well-being.

B. Anxiety relief

• Deep breathing techniques have been shown to be effective in managing anxiety symptoms.
• By focusing on the breath, individuals can redirect their attention away from anxious thoughts and sensations, promoting a sense of control and relaxation.

C. Improved focus and concentration

• Deep breathing exercises can help clear the mind and improve concentration.
• By oxygenating the brain and reducing mental clutter, deep breathing allows individuals to focus more effectively on tasks at hand, enhancing productivity and mental clarity.

D. Better sleep quality

• Practicing deep breathing before bedtime can help promote relaxation and prepare the body for sleep.
• By calming the mind and body, deep breathing can alleviate insomnia and improve overall sleep quality, leading to feeling more refreshed and energized during the day.

E. Enhanced emotional well-being

• Deep breathing fosters a sense of emotional balance and resilience.
• By promoting relaxation and reducing stress, deep breathing can improve mood and overall emotional well-being. Regular practice of deep breathing techniques can help individuals better cope with challenges and navigate through difficult emotions with greater ease.

Techniques for Deep Breathing

The following are the Techniques you can use for Deep Breathing:

A. Diaphragmatic breathing (belly breathing)

This technique involves breathing deeply into the belly rather than shallowly into the chest.

• To practice diaphragmatic breathing, place one hand on your chest and the other on your belly.
• Inhale deeply through your nose, allowing your belly to rise as you fill your lungs with air. Exhale slowly through your mouth, letting your belly fall as you release the air.
• Repeat this process for several breaths, focusing on the sensation of your breath moving in and out of your body.

Box breathing is a simple yet effective technique for calming the mind and body.

• To practice box breathing:
  • Inhale: Breathe slowly through your nose, counting to four quietly in your head.
  • Hold: Keep the air in your lungs, holding your breath for another count of four.
  • Exhale: Slowly exhale through your mouth for a count of four, expelling the air from your lungs.
  • Hold Again: Hold your breath once more, with empty lungs this time, for another four counts.
• Repeat this process for several rounds, focusing on the rhythm of your breath and the sensation of relaxation with each exhale.

C. 4-7-8 breathing

Also known as the “relaxing breath,” 4-7-8 breathing is a technique that can help induce relaxation and reduce anxiety.

• To practice 4-7-8 breathing:
  • Inhale: Close your mouth and quietly inhale through your nose to a mental count of four.
  • Hold: Hold your breath for a count of seven.
  • Exhale: Exhale completely through your mouth, making a whoosh sound to a count of eight.
• Repeat this cycle for several breaths, allowing yourself to sink deeper into a state of calmness and relaxation with each exhale.

D. Alternate nostril breathing (Nadi Shodhana)

This ancient yogic breathing technique is believed to balance the body’s energy channels and calm the mind.

• To practice alternate nostril breathing, sit comfortably with your spine straight.
• Use your right thumb to close your right nostril and inhale deeply through your left nostril.
• Then, close your left nostril with your ring finger and exhale slowly through your right nostril.
• Inhale through your right nostril, then close it with your thumb and exhale through your left nostril.
• Continue this alternating pattern for several breaths, focusing on the sensation of air moving through each nostril.

E. Breath counting

Breath counting is a mindfulness technique that involves counting each breath to help focus the mind and promote relaxation.

• To practice breath counting, simply count each inhale and exhale, starting from one and continuing up to a predetermined number, such as five or ten.
• If you lose count or become distracted, simply start over from one and continue counting.

This simple practice can help quiet the mind and bring a sense of calmness and clarity.

F. Guided imagery breathing exercises

Guided imagery breathing exercises involve visualizing a peaceful scene or scenario while practicing deep breathing.

This technique can help enhance relaxation and reduce stress by engaging the mind in a positive and calming experience.

• There are many guided imagery scripts and recordings available online or through meditation apps that can guide you through these exercises, allowing you to relax and unwind while focusing on your breath and imagination.

Final Thoughts

Whether you’re dealing with stress right now or just want to add something good to your daily life for your health, the methods we talk about, like deep breathing and imagining peaceful scenes, offer a variety of tools that can be adjusted to what works best for you.

Making deep breathing a habit helps us calm down quickly when we’re upset and also builds a strong base for staying strong and peaceful in our lives.

Remember, we all have the ability to take deep breaths. This reminds us that we can deeply affect how we feel in powerful ways.

References

1. Deep Breathing and Relaxation. (n.d.). Www.utoledo.edu. https://www.utoledo.edu/studentaffairs/counseling/anxietytoolbox/breathingandrelaxation.html
2. How to do Deep Breathing. (n.d.). Www.youtube.com. Retrieved April 11, 2024, from https://youtu.be/EYQsRBNYdPk?si=W9Zqe48oCrWyIDZa
3. Relaxation Techniques for Health. (2021, June). NCCIH. https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know
4. Diaphragmatic Breathing Demonstration from Michigan Medicine. (n.d.). Www.youtube.com. https://youtu.be/UB3tSaiEbNY
5. Box Breathing Exercise | TAKE A DEEP BREATH | Pranayama Series. (n.d.). Www.youtube.com. Retrieved July 6, 2023, from https://youtu.be/FJJazKtH_9I
6. Breathing Exercises to Relax or Fall Asleep Fast | 478 Mindfulness Breathing | TAKE A DEEP BREATH. (n.d.). Www.youtube.com. Retrieved April 11, 2024, from https://youtu.be/j-1n3KJR1I8
7. Alternate Nostril Breathing – Yoga Technique. (n.d.). Www.youtube.com. Retrieved April 11, 2024, from https://youtu.be/G8xIEzX40bA
8. Grounding Exercise for Anxiety #9: Counting Breaths. (n.d.). Www.youtube.com. Retrieved April 11, 2024, from https://youtu.be/C_1v4W5wrSI
9. Reduce Stress Through Guided Imagery (2 of 3). (n.d.). Www.youtube.com. Retrieved February 26, 2022, from https://youtu.be/TWI639oEzmE

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