Just take a deep breath!

How many times have you heard that cliche? Or better yet, how often have you instructed someone else to do it?

We all sort of know the benefits of deep breathing, but most people don't know the full impact that mindfulness and breath exercises can have on their emotional well-being. Research shows that even just five minutes of deep breathing can significantly decrease your level of anxiety.

Here's why you need to integrate more of this superpower into your life!

Shallow Breathing Vs. Deep Breathing

If you're like most people, you don't pay any attention to your breathing patterns. That's okay! The body naturally knows how to take care of itself. But it will do what it needs to survive, even if it negatively impacts your stress response.

Diaphragmatic breathing: This breathing is intentional and deep. When done correctly, it allows your lungs to expand. It gives your body more fresh oxygen, which helps slow down your heart rate, dilate blood vessels, and ultimately reduce stress.

Shallow breathing: This breathing comes from the chest cavity. It's short and rapid, and it's how many people experiencing anxiety breathe. Shallow breathing is associated with panic attacks and can be a precursor for heart disease.

5 Deep Breathing Benefits

Committing to taking a few deep breaths can transform how you react to stress or cope with difficult emotions. Over time, as you practice deep breathing techniques, you learn to automatically turn to them when you feel overwhelmed.

Instant Stress Reliever

If you want a magic pill or immediate coping skill to combat your stress response, you already have it. Breathing deeply is free and entirely accessible to use at any time you wish.

As you may realize, your brain is incredibly smart. When it detects danger, the sympathetic nervous system sends the stress hormone, cortisol to flood the body. The body responds by moving into action mode. This system is known as your fight-or-flight response, and it's rooted in your survival instincts.

But most of us aren't walking around trying to avoid getting eaten by bears every day. We aren't actually in acute danger, even if the brain thinks it is.

Deep breathing signals to your vagus nerve, which controls the parasympathetic nervous system (which controls the part of your body associated with mood and heart rate), You're okay. It's okay. Things can calm down. When this happens, everything slows down.

Improved Physical Health

Deep breathing benefits aren't just psychological. When you regularly breathe deeply, you improve your physical health as well. Some of the many health benefits include:

• reducing high blood pressure

• improving your immune system

• improving symptoms of irritable bowel syndrome

• decreasing chronic pain and muscle tension

Quick Way to Get Back to Feeling Present

When you're feeling stressed, it's hard to stay mindful of what's happening in life. One of the key benefits of deep breathing is that it brings a connection to the here and now.

As you take each deep breath, you're reminding yourself to notice what's happening in the body. And the more you practice deep breathing, the more grounded you'll feel in daily life.

Better Creativity and Performance

What do Lebron James, Madonna, Bill Gates, and Oprah all have in common? These well-known celebrities have touted the benefits of meditation and deep breathing.

If you feel stuck professionally, consider tuning into your body more. Mindfulness is one of the best ways to get in touch with yourself and decrease the harmful effects of negative self-talk.

Deep Breathing Exercises You Can Do Anywhere

Now that you know the benefits of taking deep breaths, here's how you can implement these exercises into your daily life.

The best breathing exercises are the ones that you can do consistently. Remember the goal is to simply stay present and focus on how breathing feels. You don’t have to do these perfectly for them to be effective!

Long deep breathing: You can do this breathing exercise anywhere and in any position. It's a great beginner technique. Simply inhale deeply through your nose. Pay attention to how your chest and abdomen expand. Then, exhale slowly through your mouth. Don't be afraid to make a noise as you breathe out. Continue this slow breathing for a few moments.

Diaphragmatic breathing (belly breathing): Lie flat on your back with your knees slightly bent. Put one hand on your chest and the other just below your rib cage. Then, slowly inhale through your nose. Feel how your stomach muscles expand into your hand. Exhale while tightening your stomach. Feel how the air leaves your lungs completely.

Pursed lips breathing: Relax your body and keep your mouth closed. Then, inhale deeply through the nose for 3 counts. Purse your lips (like you're about to whistle). Exhale slowly through your pursed lips for 3 counts.

Box breathing: Relax your body and either get in a comfortable lying or seated position. Then, inhale deeply for five counts. Hold the air for five counts. Then, slowly exhale for five counts. Hold the exhaled air for five counts. Repeat.

How Therapy Helps When You Feel Overwhelmed or Have Anxiety

Deep breathing can make a significant difference in helping you feel calmer. Having a regular practice rooted in mindfulness will also improve your physical and emotional health.

But if you chronically feel stressed- or if psychological distress makes it challenging to sit with your breath- you may benefit from more structured support.

Therapy can help you identify and work through the obstacles impacting your well-being. Whether you experience anxiety, depression, or poor self-esteem, we are here to help you.