Breathing Room
Breathing. We do it thousands of times a day without even thinking about it. It’s so easy to take all those breaths for granted.
But by thinking about our breathing and taking a few minutes to breathe purposefully a few times each day, this simple act we take for granted can become even more powerful.
Of course, regular breathing supplies the body with life-sustaining oxygen. But purposeful breathing takes things to another level and can offer many extra benefits for both our physical and emotional well-being.
What Is Purposeful Breathing?
Purposeful breathing means simply taking a series of deep, intentional breaths. During rest, most of us breathe about 12 to 18 times each minute. According to the experts at Harvard Health, purposeful breathing is slower and more controlled, in the range of six to 10 breaths per minute. That’s why you may also hear purposeful breathing called slow breathing, mindful breathing, or breathwork.
There’s a long list of potential benefits to purposeful breathing, starting with lowering levels of stress and anxiety, improving sleep, and even helping to improve digestion.
Here’s what the experts say about purposeful breathing, some breathing exercises you can try, and tips for taking a real breather.
Physical and Emotional Benefits
Purposeful breathing is a perfect example of the mind-body connection you’ve probably heard so much about. In just a few minutes, this technique can help relieve some of the physical and emotional symptoms of stress. Amazingly, this kind of breathwork can also support physical and emotional health.
The American Heart Association and others highlight a surprisingly long list of potential benefits for those who make purposeful breathing part of their regular routine:
- Managing stress. When you’re feeling overwhelmed, breathing exercises can help you reset.
- Lowering feelings of anxiety, complementing other mental health.
- Helping to control mild to moderate pain.
- Sleeping better. One study linked daily deep breathing, combined with yoga, to higher levels of melatonin, the hormone that helps us fall asleep.
- Supporting lower blood pressure.
- Improving blood sugar especially when combined with aerobic exercise.
- Releasing feel-good hormones called endorphins.
- Helping with digestion. Slow breathing prompts your heart rate to decrease and blood vessels to dilate, so more blood flows to the gut.
Purposeful breathing is nothing new. People have been using it for thousands of years as part of traditional practices such as yoga, tai chi, and meditation, according to Stanford Medicine. However, the science of how these breathing exercises work, and which ones work best, is still in its early stages.
What Happens During a Deep Breath
Breathing is a unique process because it’s both automatic and within our control. Taking a big, deep breath not only feels good. It works on multiple levels inside your body. Beyond your lungs, breathing engages your cardiovascular and nervous systems. More specifically, breathing is intricately in tune with the autonomic nervous system that controls our body’s involuntary functions like heart rate, body temperature, and blood pressure.
As the Cleveland Clinic explains, your autonomic nervous system is made up of two parts:
- The sympathetic nervous system is responsible for your body’s “fight-or-flight” response. It kicks in when you’re stressed, anxious, or in danger. We all know the feeling: your heart races, your palms sweat, and your breathing becomes fast and shallow.
- The parasympathetic nervous system is the “rest-and-digest” part of your brain, which helps your body relax and de-stress. Your breathing slows down and gradually returns to normal.
This is key to why purposeful breathing is so effective: It tells your body and mind to shift from a state of stress and tension to one of calm and relaxation.
Breathwork often focuses on a long exhale, and for good reason. Every time you release air from your lungs, your blood pressure rises slightly. Your parasympathetic nervous system balances this response by lowering your heart rate and expanding your blood vessels. The longer you spend exhaling, the more you engage this reflex.
Breathwork for Beginners
There’s no one right way to practice purposeful breathing. Here are a few popular methods you can try. Experiment until you find the one you like!
Box breathing (also known as 4×4): Inhale through the nose for four beats and hold your breath for four more. Exhale for four beats and pause for four more before taking your next breath. Imagine drawing each side of a square or box with each step.
4-7-8 breathing: Inhale through your nose for four counts. Hold that breath for seven counts. Finally, slowly exhale through your mouth for eight counts.
Pursed-lip breathing: Purse your lips together like you’re blowing out a candle. Inhale, then exhale slowly. Pursing your lips helps slow your breathing.
Diaphragmatic (or belly) breathing: Located underneath your ribs, the diaphragm is the most important muscle involved in breathing. Place both hands on your abdomen and inhale through the nose. You should feel your belly expand like a balloon. Exhale through your mouth. Focusing on another part of the body enhances the mind-body connection.
Alternate nostril breathing: Gently close your right nostril with your right thumb. Inhale deeply through your left nostril. Close your left nostril while releasing your thumb from your right nostril. Exhale slowly through your right nostril. Keeping your left nostril closed, breathe in through your right nostril. Then close this nostril again and repeat.
Resonance breathing: Also called coherent or resonant frequency breathing, resonance breathing involves intentionally slowing your breath to a rhythmic pace, typically 4.5 to 6.5 breaths per minute, with equal emphasis on inhalation and exhalation.
Cyclic sighing: Take a deep breath through your nose. Take one more small breath to fill your lungs with as much air as possible. Slowly exhale through your mouth until all the air is gone. In one Stanford Medicine study, the cyclic sighing technique improved participants’ positive feelings more than mindfulness meditation and even other breathing methods.
Five-finger breathing: This method combines deep breathing with finger tracing. Hold your non-dominant hand in front of you, palm facing up. Place the index finger of your other hand at the outside base of the thumb. Slowly breathe in as you trace the shape of your thumb upward, then exhale as you trace down the other side. Repeat with the next finger. Keep breathing in and out, pairing your breaths with the up-and-down movements of your tracing finger until you have outlined all five fingers and taken five slow, deep breaths.
Seated breathing: While you can do any of these exercises sitting, this one is designed for it. Sit in a chair, lean forward, and rest your elbows on your knees. Breathe naturally. The seated position forces you to breathe through your belly instead of your chest. Belly breathing is more effective at helping you relax, says an expert at Harvard Health.
Tips for Breathing Easy
Purposeful breathing is a popular way to manage stress because it is quick, free, and requires no equipment. You can use it nearly anytime, anywhere.
Breathing techniques are useful almost any time, but think about trying it:
- Before a big test, speech, or presentation.
- In a traffic jam (but please, not while actively driving!)
- After a disagreement with a friend, family member, or colleague.
- When delivering or receiving bad news.
- To wind down at the end of a long, busy day.
- Anytime you want to feel calmer and more relaxed.
If you’re new to purposeful breathing, start slowly and work your way up, just as you would with any new habit. Three to five breathing cycles may be all it takes to notice positive effects. If you want to practice breathwork regularly, aim for 5 minutes a day.
Other purposeful breathing dos and don’ts:
- Find a quiet space, if you can. After all, you’re trying to relax!
- Concentrate on breathing through your nose, not your mouth (unless otherwise instructed as part of the exercise). Researchers believe nose breathing triggers brain changes that lead to relaxation and inner focus.
- Also focus on breathing into your belly, not into your chest, as many of us tend to do. Place a hand on your abdomen to make sure you’re doing it right.
- Keep your breathing slow, smooth, and controlled.
- Stop immediately if you feel dizzy or lightheaded or find yourself gasping for air.
- Take extra care if you are pregnant, have heart disease, or have a chronic lung condition such as asthma or chronic obstructive pulmonary disease (COPD). Ask your doctor whether breathing exercises are suitable for you.
- If stress and anxiety are affecting your daily life, please seek help from a mental health professional.
- Remember that breathwork is intended to complement other therapies, not replace them. Do not change your medication or other treatment plans without consulting your doctor.
A Breath of Fresh Air
Who knew breathing could be so powerful? Think of it as one more tool to add to your self-care and stress management toolbox alongside physical activity, nutritious eating, ample sleep, and other healthy habits.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.