The Benefits of Deep Breathing

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Breathing and Thinking

A simple deep breathing exercise may help improve cognitive skills.

In one study, subjects did the following exercise, which you can try anytime, anywhere:

1.. 2.. 3.. 4.. 5.. Inhale deeply for 5 seconds, 1.. 2.. 3.. 4.. 5.. exhale deeply for 5 seconds. For 10 minutes, six days a week. After finishing, subjects performed mental tasks faster, and scored higher on a rapid-fire arithmetic test.

One-Pointed Focus

Research from Trinity College, Dublin, showed that yogic breathing practices, known as pranayama, can help bring about clearer thinking, namely:

i) An improved ability to focus

ii) Less mind wandering

iii) Improved attention levels

iv) Improved emotions

v) Decreased emotional reactivity

This may be due to the fact that a part of the brainstem known as the locus coeruleus plays a role in both respiration and attention.

A Good Freshman Year

New college students who took an 8 session mindfulness course that included a breathing practice showed a significant increase in life satisfaction, and a drop in depression and anxiety, and even drank less alcohol, than did students without the training.

YOUR HEALTH AND FITNESS

Exercise with Bonus Benefits

In a study, athletes took part in an exhaustive training session then practiced diaphragmatic breathing in a quiet place for an hour

Diaphragmatic breathing is very deep breathing in which the belly expands as opposed to the chest

Results show that the breathing and the relaxation it brought on, helped protect the athletes from long term adverse effects of free radicals. Specifically, it helped decrease cortisol and increase melatonin

A Steady Heart

In a study, people who practiced slow, deep breathing (6 breaths per minute) each day for one month experienced physical benefits that included a more consistent heart rate than those who didn’t. This quality is important for a healthy heart function.

PORTABLE, FREE STRESS RELIEF

Feeling Better

A study among students at the University of Catania, Sicily, showed that deep breathing exercises improved mood in addiction to alleviating stress.

Sighing Away Stress

If you’re feeling stressed out or anxious, a sigh may be just what you need.

Research at the University of London showed that deep breaths, including sighs, reduce physiological tension. Researchers called spontaneous sighs “psychological and physiological resetters”

KEEPING MENTAL HEALTH ON TRACK

Medication Alternative?

Controlled breathing practice helped alleviate depression in people who did not fully respond to antidepressant medication, according to a study from the University of Pennsylvania.

PTSD Help

A breathing practice known as Sudarshan Kriya Yoga, in which the person “pumps’ the breath out the left nostril in a controlled pattern of breathing, has been shown to alleviate symptoms of post traumatic stress disorder.

The practice affects the automatic nervous system and helps calm the hyper-vigilance associated with the disorder.

Sleep and Depression

A breathing relaxation exercise, combined with cognitive behavioural therapy, was shown to increase quality of sleep for people with major depression.

HELP FOR CHRONIC CONDITIONS

Pain Reliever

An intervention as simple as relaxing while slowing down and deepening breathing was shown to decrease chronic pain.

Help for High Blood Pressure

Research shows that 10 minutes of alternate nostril breathing decreased blood pressure in people with a history of hypertension

Diabetes Help

People with diabetes who practiced diaphragmatic or very deep breathing of three months showed improvements including:

i) Significant reduction in body mass index

ii)Reduction in waist-hip ratio

iii) Decrease in fasting and post prandial plasma glucose

Bring Down Inflammation

Yogic breathing may reduce inflammation, an element of may chronic illnesses, according to research from the Medical University of South Carolina.

Volunteers who practiced yogic breathing for two 10-minutes sessions showed significantly reduced pro-inflammatory biomarkers.

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DISCLAIMER: The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment.