The Science Behind Deep Breathing

Deep breathing can unlock a realm of positive thinking, decreased stress levels, and a stronger immune system. Once you’re able to tap into the quietest places of your mind that many do not stop to appreciate, deep breathing can detoxify your emotions and bring peace into your body.

How do we breathe? 

Not the way you think. When your body needs oxygen, it sends out little chemical scouts — oxygen molecules — to find it. The scouts are so small that they can travel through the bloodstream, through the thin walls of the capillaries, and into the cells and tissues of your body. Once there, they look for places where the oxygen level is low and deliver their message: “Come and get me!” The cells respond by sending out little chemical messengers called oxygen transport proteins. These proteins collect around the scouts and carry them back to where they started — your lungs. You exhale, and your breath contains oxygen that was inside your body just a moment before.

Principles of deep breathing

It’s a natural and healthy way to enrich your life. Deep breathing works because it is something we do naturally when we are relaxed or asleep, but which we tend to forget about when we’re busy or stressed. When you’re relaxed or sleeping, you breathe automatically, because your body’s natural relaxation response causes certain muscles to contract and other muscles to relax. These involuntary changes in muscle activity are what cause you to breathe deeply.

The science behind deep breathing is simple: deep breathing allows more oxygen into your system, which helps your body function at its best. Breathe more deeply than usual, and you can reduce stress and boost your immune system. Deep breathing, or pranayama, is one of the eight limbs of yoga. This limb incorporates the practice of breathing exercises that are meant to increase control over the body and mind. The deep breathing technique is considered to be the most important of the lot, as it is said to lead to complete relaxation and stability in mind and body.

Benefits

When people are stressed they tend to breathe more quickly and shallowly than usual. They take fewer breaths per minute than normal, so each breath brings in less oxygen than it should. This lowers the amount of carbon dioxide in the bloodstream to below its optimal level. Carbon dioxide is a natural stimulant that helps keep us awake and alert. So when it is too little in our bloodstreams we can become sleepy or groggy or less aware than we should be. When you slow down your breathing by taking deeper breaths, you bring in more oxygen than usual.

How to do deep breathing?

It works best if you have a quiet, private place to do it in. You can do deep breathing lying down or sitting up, but you need to be comfortable either way. First, get into a comfortable position. Then close your eyes and let your muscles loosen. If thoughts are running through your mind, just notice them without trying to get rid of them. After a while, your body will start to feel more relaxed. Now breathe slowly, concentrating on feeling the air as it goes in and out of your nose and mouth. Pay attention to how your stomach moves as you breathe in and out. As you breathe slowly and deeply, you will find that the air feels cool as it goes in and warm as it goes out. Focus on that sensation as long as you can; if your attention starts to wander away from it, just bring it back until it stays focused on the feeling of breathing. You may begin with counting each breath as you breathe in (1, 2, 3) —then hold (1, 2, 3) — then slowly breathe out (1, 2, 3)

Takeaway

Deep breathing is one of the most important things you can do, whether you are trying to lose weight, reduce stress, or improve performance. This is because deep breathing gives your body oxygen, which enhances your health and quality of life.