Last updated on March 19th, 2025 at 04:03 pm
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Are you looking for the easiest way to reduce stress? Deep breathing for stress relief is one of the best solutions out there.
In case you’re wondering how this could be part of your self-care arsenal, let’s explore the benefits of breathing for your mind and body.
The importance of deep breathing for stress relief
Taking deep breaths is something we do without thinking. However, intentional deep breathing can do wonders for mental health. One easy way of harnessing the benefits of calming techniques is through incorporating deep breathing exercises.
This simple act can be a great health booster. A study showed that deep breathing can lower cortisol levels, reducing the likelihood of increased stress levels.
The role of deep breathing to ease stress
Let’s face it. Today’s fast-paced world has rolled a red carpet for stress to the point where it seems to not leave.
It’s crucial to note that although we can’t completely avoid stress, our bodies are designed to be able to tolerate a certain amount. But not with the amount of stress we deal with today.
Today’s level of stress can make us feel like we are drowning. However, taking deep breaths can do wonders for those pesky excessive stress levels because deep breathing might be just what you need to nudge stress away.
Why you should incorporate deep breathing for stress relief
Stress can creep up on us out of nowhere. Whether it’s work, relationships, or even in our daily lives, we are all vulnerable to it. A study was done to identify how deep breathing can play a role in contributing positively to health, particularly mental and physical.
The results of the study showed that poor stress management is a pain to deal with and can wreak havoc on our health if not handled properly. And once the stress has made its way through, our bodies can only handle so much.
Furthermore, the study identified that excessive stress induces a stress hormone called adrenaline that can make the body go into fight or flight mode like you are being chased by a lion in the jungle.
Let this be your wake-up call to take stress management seriously.
How deep breathing has improved stress relief
Furthermore, the patients in this study were introduced to the concept of deep breathing and found that it played a positive role in improving the mental health of patients by decreasing stress and anxiety.
This can hopefully, prove how not only incredible our bodies are but how they can work in sync with deep breathing to help elevate our health.
The benefits of deep breathing for stress and better health
Here are a few ways how you can use deep breathing for stress relief.
1. Deep breathing may help with reducing internal inflammation
As mentioned above, not only can stress creep up on you but if unattended stress can wreak havoc on your physical health. Stress can lead to health infirmities if not handled properly.
As a result, things like inflammation may occur and be the aftermath of stress. While this may sound overwhelming, deep breathing has been seen as one of the simplest ways to help reduce it.
2. Better oxygen exchange
I’m sure many of us take shallow breaths regularly. This can result in us not possibly getting enough air into our lungs.
And this can be a disadvantage to your mental health because if your lungs don’t get enough oxygen, it can produce an anxious feeling. Additionally, taking deep breaths can lead to better oxygen exchange, therefore possibly reducing stress and anxiety.
As for physical health, the study identified that deep breathing and better oxygen exchange can help with the stability of blood pressure and keeping your heart rate in check.
Now that’s a win-win.
How to include deep breathing for stress relief in your self-care routine
So if you are convinced that you need to incorporate breathing exercises but don’t know where to begin, I have devised a simple 6-step-by-step guide to help you get started.
Step 1: Find a serene space away from the noise
Sometimes, our minds can feel crowded because of the noise around us. Therefore, it’s essential to be able to take time out to be alone with our thoughts.
So now, thinking about deep breathing, it shouldn’t be done in a noisy space, or that could amplify your stress levels which could therefore lead to shallow breathing. When it comes to breathing exercises, try to be away from as many distractions as possible.
Just ensure that your space is where you can get peace and somewhere you are going to look forward to going to.
Step 2: Add essentials and accessories of your choice
To make this experience all more exciting, consider adding items to make it all livelier.
For example, consider adding an essential oil diffuser to add more excitement to do deep breathing exercises.
Also, consider adding certain fragrances such as essential oils along with using the oil diffuser to make it a nice session of aromatherapy as well.
To add a sweet ending, adding a pillow or mat can be used too for extra comfort.
Step 3: Start breathing normally
Once you have created your ideal serene space, it’s time to settle down and start breathing. When initially breathing, think about the pace of your breath and start analyzing it.
Perhaps you notice those shallow breaths mentioned earlier. Be intentional about your breathing. Perhaps when starting, you’re breathing shallow. But now consider slowing down with your breathing, consider how your body responds.
Also, pay attention to your heart rate. Make a conscious decision to slow down. It won’t be easy at first.
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Step 4: Start breathing slowly and deeply at a steady pace
So, when focusing on deep breathing, start by taking a regular breath, inhaling in the nose and out your mouth. Then start considering slowing down the pace at which you inhale and exhale.
After slowly getting the hang of it, consider taking a slightly deeper breath like you are about to plunge into the pool. While inhaling, notice how your chest stretches and how your belly expands.
That’s how you identify taking a deep breath inwardly. Now when it comes to exhaling, ensure you exercise control on how fast that deep breath leaves your body.
While repeating this process, notice how calm you eventually become.
Step 5: Schedule deep breathing regularly
Remember that it’s normal to not master this immediately. So think about your schedule and when you could attend to it.
Whether you are making it a daily habit or something you do here and there, dedicate a certain amount of time as best as you can. Whether it’s 5 minutes or 10 minutes, try and be present and show up for yourself as much as you can and as often as you can.
Additionally, there is no need to rush deep breathing because it’s meant to teach you to slow down.
Step 6: Engage in extra resources to educate yourself more about deep breathing
In case you want to improve and learn more about the science behind deep breathing, consider listening to audiobooks or reading up about how deep breathing can do wonders for your mind and body.
The more knowledge you get, there more you feel the encouragement to truly make this a regular self-care practice.
Conclusion
Deep breathing for stress relief seems simple and can do wonders for your mental well-being and body. Try committing to a deep week and see how you feel the difference. I have certainly seen positives from participating in this activity myself.
I hope that these 6 steps have simplified this whole process for you.
So now I would like to hear from you! Have you started doing deep breathing for stress and anxiety relief? Share in the comments to encourage each other.
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Don’t forget to show yourself some love every step of the way.
Take care, until next time!