Breathing exercises are a powerful way to manage Stress. One particular method that is becoming more popular worldwide is Deep Breathing. There are many benefits of practicing in this way of which I will explain shortly, so please stay with me.

Do you ever stop what you are doing and think exclusively about breathing? It is an automatic function, where we breathe in oxygen and breathe out carbon dioxide. Breathing is a conscious and a sub-conscious process.

When you think about it, breathing is one of the most important and powerful resources you can tap into, as it is the basis of life for human and animal life on this planet. Deep breathing is a way to reduce stress and anxiety, as well as managing pain and discomfort in your body. Breathing deeply can help you emotionally, physically and spiritually.

When you are stressed, normally, your heart rate increases which has a negative effect on body organs and circulation.

Stress is your body’s reaction to a perceived or actual threat or danger.

Stress hormones, commonly referred to as the fight-or-flight response, are released by the body to prime you for quick action. Your breathing quickens, your heart beats more quickly, and your muscles stiffen. Panic or a sense of overload increases and you feel out of control.

Instead of the shallow and quickened breathing during stressful moments, the practice of deeper breathing sends signals to your brain, to calm and regulate the blood flow, through mirroring normal breathing patterns.

Some of the benefits of Deep Breathing – Physical Wellbeing:

Releases stress and anxiety – increases oxygen in the body helping blood circulate more freely which in turn balances the way you feel inside.

Aids mild physical pain – deep breathing improves your emotional state of mind which improves your tolerance to pain in the body.

Lowers your blood pressure.

Improves lung capacity and function.

Regulates cardiovascular function.

And some of the improvements of Deep Breathing with your Emotional Wellbeing:

As mentioned above, as your blood flow increases, the oxygen intake improves and helps your emotional wellbeing, by calming down.

Clears your mind – helps relax the mind body and soul – releases negative energy (and thought).

Deep breathing slows your breathing, allowing you to have more time to consider what is happening to you, i.e. understand why you are feeling anxious/stressed.

Better sleep patterns.

The function of inhaling deeply, expands your lungs allowing for more oxygen into your body, which gives you a lighter and more positive feeling of life.

You have to really experience the act of Deep Breathing to fully understand how it can benefit you and your life, and the exercise that I typically teach others is the 3-3-3 Breathing technique.

To help relax your body and mind. This takes a few minutes each day. It cleanses your body of toxins and stress.

If you want to try out a sample of deep breathing, please read on…the exercise itself is in italics:

Relax your body, while keeping a good posture, back straight and feet connected to the ground. If you are sitting, try to make sure your back or neck are straight and comfortable. Allow your breathing to settle into a natural rhythm.

Try to create a blank state of mind, clearing like a chalk board, rubbing the board free of marks.

Breathing naturally, aware of the sensations flowing through the body, the positive energy of breath, deep into your lungs, circulating enriching the body.

Now, I would invite you to take a breath in for 3 seconds.

Holding the breath to the count of 3 seconds

And slowly releasing the breath to a count of 3 seconds.

Go on, make a noise as you breath out here! It releases some tension to make a noise as you exhale.

And repeat by breathing in for 3 seconds

Hold your breathe for 3 seconds

Then breathe out for 3 seconds.

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Deep breathing is a great way to decrease your nervousness or anxieties. Lowering your stress levels by breathing using mindfulness here is a free and easy way to allow change to happen in your life.

You can try adapting your deep breathing, by alternating the use of the nose and mouth to breath. This could be to, breath in through your nose and breath out through your mouth. Only do what is comfortable to you.

The idea here is to reduce your stress levels as illustrated below, as we push from the ‘red’ and stressful area, towards the lighter colours, of being calmer.

The above 3x3x3 exercise is a gentle introduction to Deep Breathing. There are many variations of this exercise, which include holding one’s breath for longer periods of time. In my experience, deep breathing should never make you feel dizzy, light headed or unwell and I encourage clients to use my instruction as a guide only and suitable for beginners. You may want to consult your medical practitioner before taking part too. There are so many people claiming that their method works for everyone. For instance, there is the 4-6-8 method, the 6-8-10 method and others, and I for one would not attempt these, as they are too extreme for me, even though I practice deep breathing and meditation every day. I will stick to the 3x3x3!

As with any new exercise, find a method that is comfortable to you, as first and foremost, you want to benefit from the experience.

Any questions, please get in touch.

Thanks for sharing

Steve