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Diet and exercise are very important factors in health management. Equally important is stress management. Chronic stress is associated with heart disease, hypertension, diabetes, depression, and anxiety.

Calorie intake and exercise levels can be tracked, but stress is difficult to measure itself and therefore hard to manage. In this case, a helpful method is regular deep breathing.

 

The American health and medical media outlet 'Everyday Health' introduced the effects and benefits of deep breathing. According to previous studies, 60-80% of primary care visits are related to stress, but only 3% of patients receive help with stress management.

Experts say, "There is evidence that deep breathing can help improve chronic health conditions," but they also emphasize, "Breathing exercises are only a complementary treatment and cannot replace conventional therapy. Deep breathing should not replace medications or treatments recommended by doctors."

Breathing exercises have no side effects and can be done at any time of the day. In particular, using breathing to reduce stress and improve concentration is considered a desirable method.

 

Take a deep breath, sending a signal to relax your body.

 

Experts explain that "when under stress, the sympathetic nervous system is stimulated. This results in stress-related symptoms such as faster breathing, increased heart rate (heart rate), elevated blood pressure, anxiety, and physical tension." Slowing down and practicing deep breathing can prevent excessive activation of the sympathetic nervous system.

They say, "By thinking of moving the diaphragm and breathing deeply to fill the entire lungs with air, the abdomen gently expands," and "Taking deep breaths slows the heart rate, lowers blood pressure, and relaxes the muscles."

Taking a deep breath activates the vagus nerve within the body. Since the vagus nerve is a major component of the parasympathetic nervous system responsible for relaxation and digestion, deep breathing improves mood and restores rational thinking ability.

 

Health benefits of deep breathing

Like exercise and meditation, practicing deep breathing regularly is beneficial. The health benefits of deep breathing are as follows.

 

"Management of depression and anxiety symptoms" = When normal breathing rhythm is disrupted due to stress, it can lead to anxiety and other mental health issues.

Participants who learned diaphragmatic breathing 20 times over 8 weeks in a small-scale study showed significantly lower cortisol levels and considerably higher sustained attention compared to the control group. Cortisol, a stress hormone, is associated with an increased risk of various health problems, including depression and anxiety.

"Blood pressure drop" = People who feel anxious can lower their blood pressure by up to 30 points through deep breathing. To achieve sustained benefits, including blood pressure, consistent and regular practice is key.

 

"Improving the quality of life for patients with asthma and chronic obstructive pulmonary disease (COPD)" = Deep breathing is a non-pharmacological method that partially aids in the management of lung diseases such as asthma and COPD. For individuals with mild to moderate asthma, breathing exercises can help with hyperventilation symptoms, lung function, and quality of life.

Diaphragmatic breathing is used in COPD pulmonary rehabilitation programs to make the lungs more efficient and improve oxygen levels. The American Thoracic Society advises, "It may take time to master this type of breathing, so start slowly and avoid attempting it when you are short of breath."

 

"Reduce tension to relieve headaches" = Calming the sympathetic response through deep breathing can help relax tension and alleviate headaches. Experts say, "Reducing tension in the neck and shoulder muscles through breathing can improve headaches."

 

Reduce the number and severity of hot flashes = According to research, high cortisol levels are associated with menopausal symptoms such as hot flashes. There is evidence that deep, slow breathing at 6 to 8 breaths per minute can reduce hot flashes.

 

"Relieve symptoms of irritable bowel syndrome (IBS)" = Since tension can interfere with digestion, deep breathing can help with digestion. Experts say, "The physiological movement of the diaphragm can contribute to relaxing the gastrointestinal tract, which helps with symptoms such as acid reflux, constipation, diarrhea, and urgency urination."

 

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I've heard that deep breathing can help relieve tension.

Breathing alone can be frightening for blood pressure and diabetes.

It's a good way to manage stress.