Breathe in. Breathe out.

Let’s celebrate International Yoga Day by adding mindful breathing to our daily rituals and practices! 

You do this all day, every day without a thought. But I want you to ask yourself this- when was the last time you took a deep breath? Probably not as often as you think. I would venture to say only a few times a day. But did you know that deep breathing is one of our easiest, most convenient, and natural tools to combat issues like stress and anxiety, high blood pressure and even aide in digestion?

So why should you practice deep breathing? Simply put- extra oxygen does wonders for the body and mind. It cleanses, opens, and soothes different parts of our being and is overall something extremely healthy we can all do. 

Check out these amazing benefits to deep breathing:

Decreases stress, increases calm. When you are stressed or anxious, your brain releases cortisol, the “stress hormone.” By taking deep breaths, your heart rate slows, more oxygen enters our blood stream and ultimately communicates with the brain to relax. Deep breathing also ups your endorphins, the “feel good” chemical.

Relieves pain. Deep breathing triggers the release of endorphins, which not only helps create a calming feeling, but also combats pain.

Stimulates the lymphatic system which helps detoxify the body. Breathing releases carbon monoxide, which is important to fully release. Breathing is in charge of 70% of cleansing the body of toxins. If you do not breathe fully, your body must work overtime to release these toxins.

Improves immunity. When your blood is fully oxygenated, it carries and absorbs nutrients and vitamins more efficiently. Essentially, the cleaner the blood, the harder it is for illnesses to stay put in your system.

Increases energy. The more oxygen that is in the blood, the better our body functions. It also improves your stamina.

Lowers blood pressure. As your muscles relax, this allows your blood vessels to dilate, which improves circulation and lowers blood pressure. Deep breathing also slows and regulates the heart rate, which also helps with lowering your BP.

Improves digestion. The more you breathe deep, the more healthier blood flow you will produce, which in turn promotes your organs to function more effectively, including your intestines.

Helps support correct posture. Next time you breathe in, notice that you simultaneously lengthen and straighten your spine. To take a deep breath in, your lungs take up maximum space, your diaphragm pulls down, so in turn your torso straightens for this to be possible.

If you have never done deep breathing it could feel unnatural for your body to do, so just like learning any new skill, it takes practice! Try to incorporate one breathing exercise each day. Here is a simple breathing exercise that can be incorporated into your daily routine:

>>> Breathe in calmly, through the nose, filling your abdomen and chest, for 5 seconds (or longer, not exceeding 7 seconds). Hold this breath in for 3 seconds. Slowly and gently release the breath through the mouth for 5 seconds (or more, whatever is comfortable.)  breathe out through a slightly parted lip or “O” shaped lips. Repeat this 5 times, or even better, continue for 5 minutes.<<<

For more information on the benefits of breathing check out the book Breathe by James Nestor the first book on my Summer Reading List. 

♥️ Heather 

“By taking deep breaths, your heart rate slows, more oxygen enters our blood stream and ultimately communicates with the brain to relax.”