SE Valley Times

Taking a deep breath can offer numerous benefits for mental and physical well-being. This simple act not only supplies essential oxygen but also serves as a calming mechanism, providing brief relaxation. By incorporating intentional breathing into daily life, individuals can enhance their overall quality of life without incurring costs.

Deep breathing has been linked to the release of endorphins, which are pain-relieving neurotransmitters that create a sense of euphoria. The process stimulates the vagus nerve, leading to a "rest and digest" response from the nervous system.

Stress reduction is another advantage of proper breathing techniques. Shallow breathing during stress uses shoulder muscles rather than the diaphragm, disrupting gas balance in the body and potentially causing muscle strain. Diaphragmatic breathing expands lung capacity, reduces muscle strain, and lowers epinephrine levels—a hormone associated with increased blood pressure and stress.

Breathwork also stabilizes blood pressure by automatically lowering heart rates and widening blood vessels through diaphragmatic breathing. This practice decreases cortisol levels, a stress hormone that elevates blood pressure when one feels tense.

For those engaged in physical activities, diaphragmatic breathing improves muscle function by maximizing oxygen intake. This enhances energy levels for muscles while reducing the likelihood of strains or injuries.

To practice better breathing techniques, individuals should maintain a straight back with aligned spine, head over neck, and shoulders over hips. Breathing exercises can be performed while sitting or lying down with knees bent for support. Using hands to feel diaphragm movement can aid in correct technique. Methods like the 4-7-8 technique or "box breathing" provide structured approaches to deep breathing.

For more wellness tips on topics like exercise and nutrition, readers can explore additional resources such as "The Sporting Life," "The Brilliance of Bananas," "Let’s Clear The Air," and "Four Self-Care Habits to Start in 2025."