“[Mindfulness] provides a moment in your day during which deep breathing is your primary focus.”
What is “deep breathing” and why does it matter?
A number of studies have shown that deep breathing is one of the most effective ways to lower stress in the body. Breathing deeply sends a message to the vagus nerve, signalling to the brain that it’s time to relax. In a soothing domino effect, the body then takes the brain’s lead to calm down by way of decreasing rapid and “shallow” or dysfunctional breathing, increased heart rate, and high blood pressure, all of which are commonly caused by stress and anxiety [1].
Why don’t humans involuntarily, or “naturally” breathe deeply?
The muscles of respiration, also known as the “breathing pump” muscles, can be divided into two main categories: primary and accessory muscles [2].
Primary muscles, which encourage the expansion of the ribcage during inhalation and the depression of the ribcage during exhalation, are used passively in the process of breathing.
Accessory muscles include all muscles connected to the arms and the thoracic spine (mid-back) to support inhalation. Accessory muscles make up a significant portion of the body that you may never otherwise associate with breathing!
Forceful expiration is supported by muscles including the abdominals and other surrounding muscles.
Although breathing does occur involuntarily, deep breathing, which offers the relaxing benefits of a stimulated vagus nerve as discussed above, often requires the intentional use of these accessory muscles.
How can I build and maintain the necessary habits to support regular deep breathing?
- Integrate regular mindfulness practices into your daily routine.
From yoga to mindful moments away from technology or even just a morning walk, there are various ways to include mindfulness in your daily routine. How does this help? It provides a moment in your day during which your primary focus is deep breathing. We all know that practice makes (almost) perfect, so find a way to include deep breathing in your daily routine that you truly enjoy. You can thank us later.
- Practice the following breathing exercise:
- Lay on your back with knees bent, knees supported by a pillow if possible.
- Place one hand on your chest and the other on your belly.
- Inhale and try only to move the hand on your belly.
- Exhale and let your tummy fall, imagining that you’re blowing through a straw.
Repeat this exercise for 8 full rounds and observe the difference in your ability to breathe deeply and overall sense of calm compared to the first breath.
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