Posted by Heather Ashare on Feb.10, 2009

©iStockphoto.com - Silvia Boratti

Every day, we take over 50,000 breaths. Given that breathing is something that we do so very often, you would think that we would pay a lot of attention to the quality of our breath. But that is not usually the case unless you are an Indian sage or a meditating monk. Most of us go about our day with little awareness, if any at all, of how we breathe.

For anyone who has taken a yoga class, you are aware of how powerful your breath is. Studies show that individuals with anxiety disorders engage in shallow breathing which only fills your lungs part-way with air and can in some cases cause hyperventilation if the breath becomes too shallow. On the other hand, studies show that deep breathing calms the mind, reduces anxiety levels and can make people feel more in control over their emotions.

Deep breathing differs from the minute-to-minute breathing that we all do because it is a slower and more mindful breath that engages the diaphragm, the muscle positioned just below your lungs whereas regular breathing just involves the chest muscles and generally occurs without our direct attention to it.

As more research is done on the power of breath, the list of its health benefits continues to get longer and longer. We now know that deep breathing lowers blood pressure, slows the heart rate down and delivers more oxygen to muscles and organs. Deep breathing accomplishes all of this because it allows us to take in more oxygen and put out more carbon dioxide.

The increase in oxygen to our physical body has a direct effect on our mental health as well. Who hasn’t experienced the almost immediate calm that comes from closing your eyes and taking one simple deep breath? Within a brief instant, your mind starts to slow, your muscles relax and your entire self softens.

It is no wonder that deep breathing or meditation has been used for thousands of years by Eastern countries as a way to connect our body with our mind and spirit. In the West, we are just beginning to tap into this ancient and wise practice and experience its value in making our lives more peaceful.

Deep Breathing Exercise

While the word meditation may sound intimidating, deep breathing exercises can be done by anyone at any time. The next time you feel harried or overcome with frustration, anger or anxiety, take a few minutes to perform the following quick exercise and notice the immediate changes that come from the subtle but powerful effects of your breath.

Step 1: Close your eyes and relax the muscles in your body. At the end of your exhale, inhale deeply through your nose allowing your breath to rise from the base of your belly all the way up through through the crown of your head. Follow your breath as it rises upwards being mindful of its depth and smoothness.

Step 2: Exhale out through your nose completely trying to keep it the same length as your inhale. As you exhale, “watch” your breath travel down from the crown of your head to the base of your belly, right where you started from.

Repeat this breath five or ten times. The more you practice deep breathing, the more you explore how the benefits of this vital life force positively affects your state of health.

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Posted under Fitness For Body & Mind, Health & Fitness.