Deep Breathing Can Signal Your Body to Relax

Diaphragmatic breathing, also known as belly, deep, relaxed, or abdominal breathing, maximizes the use of the diaphragm, the primary breathing muscle, leading to slower and deeper breaths. It is a valuable skill for everyone to include in their self-management techniques.

Unlike shallow breathing, which is characterized by chest expansion during inhalation, diaphragmatic breathing involves the expansion of the abdomen. Shallow breathing, also called thoracic or chest breathing, draws minimal air into the lungs and primarily engages the intercostal muscles rather than the diaphragm. When breathing occurs lower in the body, it is termed “deep” and is associated with the outward movement of the abdomen during inhalation. I will use the abbreviation DBE in this context for Deep Breathing Exercises.

Deep Breathing Lowers Your Blood Pressure

People experiencing anxiety can reduce their blood pressure by 30 points or more through deep breathing exercises. However, if they are then exposed to anxiety-provoking situations, their blood pressure may rise again. Consistency and regular practice of deep breathing are essential to achieving lasting health benefits, including sustained blood pressure reduction.

A 2019 review of 17 studies found that slow breathing exercises led to modest reductions in blood pressure. The authors concluded that breathing exercises could be a suitable initial treatment for individuals with prehypertension or low-risk high blood pressure, particularly for those hesitant to take medication.

Deep Breathing improves Quality of Life in People With Asthma and COPD

Breathing exercises offer a non-pharmaceutical way to help individuals with lung conditions such as asthma and COPD manage some aspects of their disease. For those with mild to moderate asthma, breathing exercises can alleviate hyperventilation symptoms, improve lung function, and enhance quality of life, according to a 2020 review.

Currently, there is limited evidence that breathing exercises significantly improve asthma symptoms. However, diaphragmatic breathing—slower, deeper breaths that engage the diaphragm—is often taught in COPD pulmonary rehabilitation programs to enhance lung efficiency and oxygen levels, as the American Lung Association notes.

A 2019 systematic review and meta-analysis found that people with COPD who practice diaphragmatic breathing can see improvements in breathing and quality of life, especially when combined with other interventions like pursed lip breathing and exercise.

While deep and intentional breathing exercises might seem simple, the American Lung Association advises that they may take time to master. Start slowly and avoid trying deep breathing exercises for the first time when you are feeling breathless.

Deep Breathing helps manage Symptoms of Depression and Anxiety

Chronic stress is a widespread issue that has become even more common since the COVID-19 pandemic. This stress can disrupt normal breathing patterns, contributing to anxiety and other mental health conditions. Mindful breathing exercises can help rebalance the breathing system, improving both mental and emotional well-being. The more stressed we are, the harder it is to think clearly.

A small study published in 2017 found that participants who attended 20 sessions of belly breathing (also known as diaphragmatic breathing) over eight weeks had significantly lower levels of the stress hormone cortisol and significantly higher sustained attention rates than the control group. Overexposure to cortisol and other stress hormones is linked to a higher risk of various health issues, including depression and anxiety.

Deep Breathing Reduces Tension to Help With Headaches

Deep breathing can help calm the sympathetic response, leading to relaxation and decreased muscle tension. This can be particularly beneficial for conditions such as headaches. Deep breathing may alleviate headache pain by reducing stress in the neck and shoulders. Enhanced relaxation can promote better rest, further contributing to overall well-being.

While deep breathing may not offer immediate relief during a headache episode, integrating regular practice or engaging in deep breathing at the onset of symptoms could prove beneficial. When combined with preventative and acute medications, this approach may help manage headaches more effectively.

Deep Breathing Relieves Some Symptoms of Irritable Bowel Syndrome (IBS)

Deep breathing can offer digestive advantages. The physical actions of the diaphragm can ease tension in the digestive tract and alleviate symptoms of GERD (gastroesophageal reflux disease), constipation, diarrhoea, and urgency. Engaging in deep breathing activates the parasympathetic nervous system, which promotes optimal digestion.

A recent study involving adults with IBS, published in 2020, discovered that instruction in progressive muscle relaxation and diaphragmatic breathing resulted in enhancements in IBS symptoms, depression, and overall quality of life.

Deep Breathing Reduces the Number and Severity of Hot Flushes

Deep breathing emerges as a potent ally in managing menopausal hot flashes. By engaging in deliberate, slow inhalation and exhalation techniques, individuals can activate the parasympathetic nervous system, quelling the production of stress hormones like cortisol. This process fosters a sense of calm, mitigating the intensity and frequency of hot flashes. Furthermore, deep breathing promotes better blood circulation, optimizing body temperature regulation. With consistent practice, individuals experience reduced anxiety and improved emotional well-being, alleviating the burden of menopausal symptoms. Deep breathing serves as a natural, accessible tool for navigating the hormonal fluctuations of menopause, empowering individuals to embrace this transformative stage with greater ease and comfort.