So, this all sounds good and fine, you say. How can I make it work for me? What do you actually do? Although the breathing exercises experts describe closely parallel the breath work in traditional yoga practice, you don’t need to take up yoga to learn the techniques. It’s really about increasing your oxygen intake and – as author and researcher Dr. Herbert Benson – inducing the body’s relaxation response.
According to Golubic, breathing exercises create positive changes that , chronic obstructive pulmonary disease, and heart failure (). Breathing exercises improve lung function by “stretching” airway tissue and inducing the release of a “protective chemical” known to maintain airway integrity. As Esther Sternberg of the National Institute of Mental Health suggests in the NPR interview, deep breathing also shifts the body out of sympathetic nervous system control and into parasympathetic mode, a healthier, calmer state in terms of general well-being and biochemical balance. This curbing of stress hormones (like cortisol), in turn, preserves the body’s immune function and keeps blood pressure and heart rate in check.
Stressed, anyone? Whether it’s the holidays, the weather, or just the same old tensions, you know that stress takes its toll on your well-being. Sure, you’d love to motivate yourself to take up a meditation practice, yoga class or some other endeavor that promises an effective retreat from the weight of daily pressures. (A vacation from your problems, anyone?) How about taking a deep breath? No, seriously. Experts are increasingly lining up to recommend simple breathing exercises for both immediate stress relief benefits – as well as deep, lasting physiological advantages.
Breathing may also affect the immune system. Researchers at the Medical University of South Carolina divided a group of 20 healthy adults into two groups. One group was instructed to do two sets of 10-minute breathing exercises, while the other group was told to read a text of their choice for 20 minutes. The subjects’ saliva was tested at various intervals during the exercise. The researchers found that the breathing group’s saliva had significantly lower levels of three cytokines that are associated with inflammation and stress. The findings were published in the journal BMC Complementary and Alternative Medicinet.