Wellness@Work: Nine benefits of deep breathing

Have you ever been told – or told someone else – to “take a deep breath?” It’s true that it can have a calming effect or provide that all-important pause to help regain composure. But there is more to deep breathing than that.

Deep breathing offers several physical, mental, and emotional benefits. Here are some key advantages:

• Stress reduction. Deep breathing activates the parasympathetic nervous system, which helps counteract the stress response (fight or flight). This leads to a reduced heart rate and lower blood pressure, helping you feel more relaxed.
• Improved focus and clarity. When you focus on deep, intentional breaths, it can help clear your mind and improve concentration, making it easier to handle tasks or challenges with greater clarity.
• Enhanced oxygen flow. Deep breathing increases oxygen intake, which is vital for brain function and overall energy levels. This can help improve mental clarity and physical vitality.
• Emotional regulation. Deep breathing can help regulate emotions by calming the nervous system, reducing anxiety, and improving your ability to respond to challenging situations in a more composed way.
• Improved sleep. Practicing deep breathing before bed can help relax your body and mind, making it easier to fall asleep and experience more restful sleep.
• Pain relief. Breathing deeply can increase endorphins and reduce the perception of pain by relaxing tense muscles and calming the nervous system.
• Improved posture and muscle relaxation. Deep breathing encourages better posture by promoting full lung expansion and reducing tension in the body, which can help prevent muscle stiffness.
• Lower blood pressure. The relaxation effect brought on by deep breathing can lower blood pressure, which is beneficial for heart health.
• Stronger immune system. By reducing stress and promoting relaxation, deep breathing helps boost immune function and enhances your body's ability to fight off illness

About the author: Michelle Ryan-Day, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health. She is also a certified breath coach.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.