5 reasons deep breathing can improve health and how to practice it

Deep breathing, known as diaphragmatic or belly breathing, is a simple yet effective practice that has numerous physical and mental health benefits. In Ayurveda, deep breathing is an exercise not just of the physical body but more of a holistic approach that combines the mind, body, and spirit. It is also known as Pranayama, which is very essential in maintaining balance and promoting overall well-being.
Here are five key reasons why deep breathing is helpful:
Reduces stress and anxiety
Deep breathing has been proven to relax the mind and reduce the body’s reaction to stress by activating the parasympathetic nervous system.

In this way, levels of cortisol may be lowered with its consequent de-anxiety and increasing relaxation and peacefulness.

Boost lung function
The practice of deep breathing expands lung space and strengthens the muscles involved in respiration. Deep breathing, according to the World Health Organization(WHO), is a helpful practice because it improves lung function and the general condition of the lungs. Deep breathing exercises are common recommendations within respiratory therapy and overall health maintenance to increase lung capacity and efficiency. Reduces blood pressure

Reduces blood pressure
Deep breathing can enhance circulation, thus regulating blood pressure while having a light-straining effect on the heart. Ayurveda essentially gives importance to the relationship between the mind and the body. A deep breath calms the brain and minimizes emotional triggers like worry and anger, which trigger an increase in blood pressure.
Improves one’s concentration and clarity
Deep breathing helps improve cognitive functions as well as concentration with more oxygen supplied to the brain. It calls for the activation of brain regions relating to attention, emotion regulation, and body awareness according to research in the Journal of Neurophysiology. The study concludes that the exercises of intentional breathing help improve concentration, reduce distractions and, therefore, can be a valuable focus tool for mental clarity.
Boosts immunity
Deep breathing will boost oxygenation, which supports cell functions and enhances immune system efficiency. According to Ayurveda, deep breathing is for detoxification because it improves circulation and helps drain out waste products of the body, thus eliminating toxins.
How to Practice:
Sit comfortably or lie down so that one hand is on your chest and the other hand is resting on your belly.
2. Breathe very slowly through your nose so that your belly rises and your chest doesn’t move very much.
3. Exhale slowly through your mouth; notice your belly falling.
4. Repeat for 5–10 minutes with the slow pace.