How Deep Breath Helps the Body: 7 Simple Breathing Exercises You Can Do Anywhere

Deep breathing is one of your best defenses against everyday stress, frustration & anxiety. Once you have learned the art of mindful breathing, you will likely feel better. | Benefits of deep breathing exercises | 7 Breathing exercises | Takeaway |

Breathing is essential for cleaning indoor air but knowing how to breathe properly is also necessary. You eat and drink a few times a day, exercise some days a week, but breathe nonstop all day and night!

  • The way you breathe affects your entire body.
  • Breathing exercises are a great way to relax, relieve stress, and reduce tension.
  • Breathing exercises are easy-to-learning. You can do them whenever you like, and you do not need to have any specific tools or equipment for practice.
  • You can practice different exercises to find the one that works best for you.

Why Are Deep Breathing Exercises So Beneficial?

Deep breathing techniques can help you calm down as it makes your body feel like it is already relaxed. Deep breathing is one of the most effective ways to reduce stress in your body. When you breathe deeply, a message is sent to your brain to calm down and relax. The brain consequently sends the following message to your body.

The things that happen when you are stressed – like an increased heart rate, rapid breathing, and high blood pressure – all decrease as you take deep breaths to relax.

Advantages of Deep Breathing Exercises for Stress, Anxiety, & More

Breathing exercises help in relaxing your mind and body because calm breathing is what the body makes when it is already relaxed.

Here are some of the benefits of deep breathing exercises:

  • Deep Breathing Exercises Reduces Physical Stress Symptoms in Body:

Deep breathing techniques have been proven to decrease the production of stress-related hormones such as cortisol significantly.

  • Deep Breathing Exercises Positively Affects Emotions & Mental Well-Being:

According to some findings, breathing techniques can help reduce anxiety, depression, and stress. Deep breathing also increases endorphins and the chemical used to make you ‘feel good.’

  • Deep Breathing Exercises Alleviate the Pain by Triggering Endorphins:

As mentioned above, deep breathing meditation triggers the release of endorphins, which help create a feeling of relaxation and fight against pain.

  • Deep Breathing Exercises Increases Mental Clarity, Focus & Energy:

One study showed that deep breathing techniques could lead to better focus and a more positive perspective. Research participants were also better able to handle impulses, such as smoking and other addictive behaviors.

  • Deep Breathing Exercises Stimulates the Lymphatic System – Body Detoxification:

When you breathe, carbon monoxide is released, which is essential to release fully. Proper respiration is responsible for 70% of cleansing the body of toxins. If you do not breathe properly, your body must work overtime to eliminate these toxins.

  • Deep Breathing Exercises Improves Your Immunity:

When your blood is fully oxygenated, it transports and absorbs vitamins and nutrients more efficiently. The more cleanser your blood, the more difficult it is for the disease to stay in your system.

  • Deep Breathing Exercises Increase Your Energy Levels:

Breathing techniques increase the oxygen amount in the blood. When the oxygen level is high in the blood, your body works better. It also improves your stamina.

  • Deep Breathing Exercises Lower Your Blood Pressure:

When your muscles relax, your blood vessels dilate, which improves blood flow and lowers blood pressure. Deep breathing also slows down and regulates your heart rate, which also helps lower your blood pressure.

  • Deep Breathing Exercises Improves Your Digestion: 

The deeper you breathe, the healthier your blood circulation becomes, which means that your organs, including your intestines, function more efficiently.

  • Deep Breathing Exercises Helps Support Correct Posture:

The next time you inhale, keep in mind that you are simultaneously extending and straightening your spine. For taking a deep breath, your lungs take up maximum space; your diaphragm pulls down so that your upper body is upright to make this possible.

  • Deep Breathing Exercises Improves Future Responses to Stress:

Studies suggest that deep breathing may have the ability to change a person’s future responses to stress. Researchers have suggested that “relaxation response practices” such as meditation, yoga, and deep breathing can alter the body’s response to stress by changing how specific genes are activated.

How Deep Breathing Exercises Trigger the Body to Calm Down?

  • Deep Breathing Improve Parasympathetic Tone:

Intentional breathing helps to trigger the ‘parasympathetic nerve system.’ This portion of the central nervous system is accountable for “rest and digestion.”

  • Deep Breathing Stimulate Vagus Nerve:

Respiration techniques stimulate the Vagus nerve through deep breathing. It is the most likely reason that mindfulness, meditation, and abdominal breathing exercises help the body settle down into a calm state.

  • Deep Breathing Trigger Optimal Oxygen Exchange: 

Deep breathing makes it easier to fill the whole lungs with air and bring the most oxygen into the body. Practicing these respiration techniques will help you breathe more deeply and improve your oxygen supply.

7 Simple Breathing Techniques You Can Practice Anywhere, Anytime

Breathwork is, of course, an essential part of a healthy lifestyle. Fortunately, you do not need a studio, yoga class, or enough time to practice it. You can enjoy the benefits without preparation, special equipment, or expensive costs.

Here are some breathing exercises you can try at home:

1. Belly Breathing Technique

  • Sit in a comfortable position.
  • Put your hand on your stomach.
  • Inhale and notice that your hand moves and your abdomen expands with your breath.
  • Exhale slowly and notice that your hand moves back in as you exhale.
  • Proceed With this breathing pattern for so long as it gets to calm down.

2. Roller Breathing Technique

  • Lie or sit in a comfortable position.
  • Place one hand on your chest and the other on your stomach.
  • Breathe via your nose; think of filling your stomach first and then your chest with air. Use your hands as a guide.
  • Breathe Out with your mouth and empty the chest first and then your stomach.
  • Repeat 10 times.

3. Stretch Breathing Technique

  • While standing, keep your arms above your head as you inhale.
  • As you exhale, bend your body forward and lower your arms so that they touch the floor.
  • As you inhale, slowly roll your spine upward so that you are upright again.
  • The key is to curl up very slowly to avoid a headbutt or dizziness.
  • It also helps you breathe slowly and purposefully.

4. Alternative Nasal Breathing Technique

  • Sit in a comfortable position.
  • Make the Hang Ten mark with your dominant hand and empty your lungs.
  • Close your right nostril with the right thumb and inhale through the left nostril.
  • Hold your breath up.
  • Now close the left-nostril through your right small finger and breathe out through the right nostril.
  • Inhale through your right nostril and hold it while closing your right nostril and exhale through your left nostril.

5. Equal Breathing Technique

  • Sit in a comfortable position.
  • With each respiration, inhale, and exhale through your nose for 3-5 seconds.
  • Concentrate your breathing so that your inhalation coincides with your exhalation.

6. Uneven Breathing Technique

  • Sit in a comfortable position.
  • Take a deep breath all the way through your nose and exhale through your mouth longer than you breathed in.
  • Begin inhaling for 3-5 seconds and exhaling for 5-8 seconds.

7. (4-7-8) Breathing Technique

  • Breathe in gently through your nose for 4 seconds.
  • Hold for 7 seconds.
  • Clean your lips and exhale forcefully for 8 seconds.
  • Repeat but no more than four times until you become an expert.


Deep breathing is one of your best defenses against everyday stress, frustration, and existential anxiety. Once you have learned the art of mindful inhaling and exhaling, you will likely feel better. You may find that you have developed a little more grace and resilience.

What do you do every day to relax? Practice taking a deep breath!

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