WHAT ARE BREATHING EXERCISES? 

Voluntary slow breathing used as a technique to preserve and improve physical and mental health. 

HOW DO BREATHING EXERCISES HELP? 

Voluntary slow breathing influences the parasympathetic nervous system which helps to reduce your heart rate and blood pressure. Breathing exercises also have a positive effect on lung function. Slow breathing techniques have been shown to improve the quality of life in people with asthma as well as decrease the use of their bronchodilators (such as is typically in the rescue inhalers). Cyclic sighing (which emphasizes nasal breathing with prolonged expiration) for as little as only 5 mins daily produces improvement in mood and affect as well as reduction in respiratory rate. 

“WHY” IS THIS IMPORTANT FOR YOU? 

There has been an increase in stress globally. Physiological and psychological effects of stress can result in conditions such as heart disease, anxiety, depression, cancer, immunological conditions, and death. Studies have shown that diaphragmatic breathing reduces physiological and psychological effects of stress. To practice breathing exercises, you can follow these simple steps: 

– Find a comfortable position, either sitting or lying down. 

– Close your eyes and focus on your breath. 

– Breathe in slowly through your nose, filling your belly and chest with air. 

– Breathe out slowly through your mouth or nose, emptying your chest and belly of air. 

– Repeat this cycle for a few minutes (about 5 mins) or longer if you feel comfortable. 

– You can also try different variations of breathing exercises, such as counting your breaths. 

REFERENCES: 

https://pubmed.ncbi.nlm.nih.gov/31436595/ 

https://pubmed.ncbi.nlm.nih.gov/35623448/ 

https://pubmed.ncbi.nlm.nih.gov/32212422/ 

https://pubmed.ncbi.nlm.nih.gov/22082165/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9873947/