Why is how you breathe important for your overall wellbeing?
Breathing is an essential part of living, yet its significance often goes unnoticed. Beyond just sustaining life, the way we breathe plays a crucial role in both our physical and emotional wellbeing.
The average adult will breathe between 12 and 20 times every minute but most of the time we never give it any attention at all, it just happens automatically.
In this blog post, we'll explore five ways in which your breath can positively influence your overall health, and we'll share a simple mindful breathing exercise to help you tap into its transformative power simply by noticing it and then focussing on it for a few seconds.
How Breathing Impacts Your Health
1. Stress reduction:
The pace and depth of your breath directly affect your stress levels. Shallow, rapid breathing can trigger the body's stress response, leading to increased heart rate and tense muscles. On the other hand, deep, diaphragmatic breathing activates the body's relaxation response, promoting a sense of calmness and reducing stress hormones. By incorporating deep breathing into your daily routine, you can better manage stress and enhance your emotional resilience.
2. Improved Oxygenation:
Efficient breathing ensures optimal oxygenation of your body's cells, supporting overall physical health. Oxygen is vital for the production of energy and the elimination of waste products. When you breathe mindfully and deeply, you enhance the oxygen exchange in your lungs, boosting energy levels, and supporting the body's natural detoxification processes. Take a few deep, energising breaths around 3pm can help you overcome that mid-afternoon energy slump.
3. Enhanced Focus and Concentration:
Mindful breathing has the power to sharpen your focus and improve concentration. By bringing your attention to the present moment through intentional breathing, you activate the parasympathetic nervous system, which is associated with relaxation and heightened cognitive function. Incorporating mindful breathing exercises into your work or study routine can lead to increased productivity and mental clarity.
4. Emotional Regulation:
Your breath is intricately linked to your emotions. Conscious breathing can help regulate emotional responses by creating a bridge between the mind and body. When faced with challenging emotions, such as anxiety or anger, taking slow, intentional breaths can create a buffer, allowing you to respond thoughtfully rather than react impulsively. This emotional regulation can contribute to better relationships and overall emotional wellbeing. This is much easier to do during a time of heightened emotions if it is something you do deliberately every day as part of a regular mindfulness practice.
5. Improved Posture and Core Activation:
The way you breathe is closely connected to your posture and core strength. Mindful breathing encourages proper diaphragmatic breathing, which activates the deep core muscles and supports good posture. Improved posture not only reduces the risk of musculoskeletal issues but also enhances self-confidence and body awareness. Take a few deep breaths now and watch those tense shoulders drop!
Here's a simple mindful breathing exercise to incorporate into your daily routine:
Find a comfortable seated position with your spine straight and shoulders relaxed.
Close your eyes or soften your gaze.
Inhale deeply through your nose, allowing your abdomen to expand as you fill your lungs with air.
Exhale slowly and completely through your mouth, contracting your abdomen gently.
Repeat this process for several breath cycles, focusing your attention on the sensation of the breath entering and leaving your body.
Gradually increase the length of your inhalations and exhalations as you feel comfortable.
You will find even more short, guided breathing exercises such as ‘Alternate Nostril Breathing’, ‘Belly Breathing’ and the ‘3 Minute Breathing Space’ in audio format when you download my 30-day Mindfulness Challenge. You’ll also find the ‘3 Minute Breathing Space’ on my free YouTube channel.
Life can feel rushed, overwhelming and intense but we have, within us, a powerful tool to slow everything down and make it manageable. Incorporating mindful breathing into your daily life can have a profound impact on your physical and emotional wellbeing. By recognising the power of your breath and practicing simple exercises regularly, you can enhance stress resilience, improve focus, and foster a deeper connection between mind and body.
Take a moment each day to breathe intentionally and witness the transformative effects on your overall health and happiness.