When we think of challenging our bodies with exercise, we typically do so with the intention of burning fat or building muscle in a specific area of our body, like our arms or legs. It’s not uncommon to target certain areas of your body with exercise, but one area that is easy to overlook is your lungs. We want to use today’s blog to alert you to the importance and the benefits of breathing exercises so that you can become an even healthier version of yourself.
The Benefits Of Breathing Exercises
Deep breathing or controlled breathing exercises can be great for your lungs, but why is focusing on your breathing so beneficial to your health? Some of the many benefits include:
Increased Function And Efficiency – Breathing is something we do countless times a day without a second thought, but taking time to focus and improve your breathing through regular exercise can make your lungs a little stronger and more capable of deeply drawing in and clearing out your lungs each time you take a breath.
Control Asthma Symptoms – Nearly 1 in 10 people in the US are affected by asthma, and that can make breathing uncomfortable or downright difficult. Breathing exercises have been shown to help control and treat symptoms associated with asthma.
Improve Blood Pressure – Slowing down and focusing on your breathing patterns can have a calming effect on your body, and it can also decrease adrenaline, reduce blood acidity and increase the release of endorphins. As a whole, these process can also help to lower your blood pressure.
Reduced Stress And Anxiety – Breathing exercises can help to manage stress and anxiety disorders that plague millions of Americans. Controlled breathing exercises have been shown to reduce cortisol levels (the stress hormone in your body), and it has also been shown to improve mood.
Pain Management – Multiple studies have found that breathing exercises can help with pain management, which is why deep, controlled breaths are often recommended to women in labor. These deep breathing exercises can also help to take our minds off our pain signals and as we train our brains to focus on intentional breathing.
Managing Chronic Conditions – Finally, deep breathing exercises can be great for patients battling with lung or breathing disorders like Chronic Obstructive Pulmonary Disorder (COPD). Lung conditions can limit how well our lungs intake and exhale healthy air, so working to improve lung function can help to make the breathing process more efficient, even in the face of a breathing disorder.
Types Of Breathing Exercises
If you’re looking to start a deep breathing routine or just pick up an exercise that you can do when you are feeling stressed or overwhelmed, here’s a couple common techniques:
Box Breathing – Breath in for four seconds, hold for four seconds, exhale for four seconds and hold your breath for four seconds. Repeat this process for a couple of minutes.
Deep Breathing – Place one hand on your stomach and one hand on your rib cage. Inhale deeply through your nose, feeling your stomach area expand while your chest remains relatively still. Exhale deeply through your mouth, feeling your stomach recede towards your spine. Repeat for a couple of minutes.
4-7-8 Breathing – This technique involves breathing in for four seconds, holding your breath for seven seconds then exhaling for eight seconds while making a whooshing sound as you exhale. Repeat this cycle 4-8 times.
So if you have a couple of minutes throughout your day, we urge you to put your phone down and practice some targeted breathing exercises to help improve lung function and efficiency! For more health tips, or for assistance managing a chronic foot or ankle condition, reach out to Dr. Silverman’s office today at (952) 224-8500.
