How Mindful Breathing Can Transform Your Health and Your Life
Our lives begin and end with breathing. There’s no second that we don’t breathe, yet, we rarely give it focus and attention. Unless we have breathing difficulties, we often ignore our breathing pattern, which should not be the case. Breathing is a major biological process that keeps us alive and keeps our internal organs working properly. At the same time, it also brings us psychological benefits. Breathing is the best handy tool you can use during times when you can’t reach for a cup of tea or coffee, turn the radio on, surf the web, walk or jog, and do other things that usually calm you down.
Practising mindfulness breathing is easier than you think. It simply involves inhaling and exhaling deeply. But this simple technique could actually change your life and make you a healthier and better person!
Here are just a few ways on how changing your breathing can benefit your health:
Brain Growth
Did you know that mindful breathing can stimulate brain growth? When controlled breathing is used during meditation, it could increase cortical thickness, according to a 2005 study by Harvard University.
Lower Stress
Recently, scientists found that mind-body exercises like yoga, meditation and deep breathing can trigger the body’s ‘relaxation response’ – a physiological state of deep relaxation that alters the way your body responds to stress. Such state could provide protective measures against anxiety, hypertension, and poor immunity.
Healthier Respiratory System
Controlled breathing has been found to effectively aid many long-term respiratory problems such as asthma, bronchitis and COPD. It also reduces chest pains caused by muscle tension in the heart, and thus reducing the risk of heart disease. Mindful breathing also stimulates the release of carbon dioxide from the body.
Improved Heart Rate Vulnerability
A 2012 study found that non-yogic deep breathing techniques can improve heart rate variability (the interval of time between heartbeats) in healthy individuals. Low heart rate variability has been linked to a higher risk of heart attack.
Less Anxiety
Most of us have experienced short breaths whilst in the state of anxiety or stress. That’s the body’s natural response against threat. Focusing on breathing can effectively ease symptoms of stress and anxiety. It also strengthens your emotional health. Australian researchers found that practising deep breathing 30 minutes before a performance dramatically reduced musicians’ anxiety levels.
Better Blood Circulation
Circulation is very important for our internal organs to remain healthy, as it transports oxygen and other nutrients that nourish them. Poor circulation is linked to an increased risk of heart disease and weak immune system. Deep breathing is a great way to improve blood circulation. It also stimulates the flow of oxygen in your brain. This does not only reduce your risk of stroke but also enhances your brain power.
Lower Blood Pressure
Taking slow, deep breaths for just a few minutes every day could lower your blood pressure, according to Dr David Anderson of the National Institutes of Health. Whilst scientists aren’t yet sure about how deep breathing leads to this effect, it is theorised that slow, deep breaths can help relax and temporarily dilate blood vessels.
Salt Breakdown
In his study, Dr Anderson also found that controlled breathing helps the body break down salt from the food it has digested. This contributes to heart health.
You don’t have to practise controlled breathing 24 hours a day to reap its benefits, a few minutes will do. Also, during stressful situations, try to incorporate mindful breathing. You will be surprised of how effective it is in warding off stress, anxiety and negative emotions.
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