Deep Breathing by Gerald Dewes

Deep breathing is also called Diaphragmatic breathing.

Deep breathing is contracting of diaphragm muscles located between thoracic and abdominal cavity. During inhalation, the diaphragm is contracted which increase space in lungs. During exhalation air leaves the lung and the diaphragm is relaxed.

According to National Center for complementary and integrative health,

“12.7 percent of American adult uses deep breathing technique for a better health”.

Diaphragm breathing is a process of calm and deep inhalation through nose, to the count of 10,

And then followed by slow and complete exhalation for the same count.

The process is effective when done 15 to 20 time a day for a better result.

According to University of Texas Counseling and mental health, “Deep breathing allow you to take a normal breath while maximize the amount of oxygen that goes onto your bloodstream.

According to Hopper SL and Murray SL “Deep breathing has a physiological effect on the body by assisting in blood flow, lowering pulse rate and also blood pressure.

Deep breathing exercises are used as a form of relaxation, when practice regularly may lead to relief or prevention of symptoms that are related to stress, which includes high blood pressure headache, stomach conditions, depression, anxiety.

The WHO (World Health Organization) states that one should maintain a calm approach, where possible remove sources of stress and encourage normal breathing, not deeper and quicker than usual.

Steps or Techniques of Deep breathing:

Deep breathing is an easy way to relax and let your worries go.

You can it anywhere and anytime, it only takes a little of your time but make you feel relax and stress less.

There is this step-by-step technique to learn, how to blow away you stress:

1. Find a comfortable place to sit or lay down relaxed, keep your back straight, and feet flat on the floor.
2. Place one hand on your belly and other on your chest.
3. Take a calm breath.
4. Now take a deep breath through your nose and feel your belly swells up under your hand.
5. As your belly swells up, hold your breath for 10 sec.
6. Then exhale through your mouth, and pay attention to your hand as it goes in with the breathing.
7. Do this serval time until you find your calming rhythm.
8. Now close your eyes and start imaging that the air you inhaling, is spreading relaxation throughout your body, and as you exhale imagine that your breath in taking away your stress from your body.
9. Try to breathe deep for 10 to 15 minutes until you feel relaxed.

These easy and relaxing steps can make your day.

There are a lot of benefits of deep breathing which includes

1. Decrease in stress and increase in calmness.
2. Improves immunity.
3. Lower blood pressure.
4. Improves Digestion
5. Reduce tension to help with headache.
6. Helps lower your heart rate.
7. Improves your core muscle stability.
8. Improves circulation
9. Mild weight loss
10. Improves Focus

Gerald Dewes is your go to guy for health tips. He is very fond of nature and practices natural techniques to stay healthy.