When faced with health issues, many seek relief through diet, medication, supplements, or physical therapy. However, a powerful yet often overlooked tool is breath. Mastering controlled breathing can significantly ease a range of health conditions, serving as a natural complement to conventional treatments.
Breath: The Ancient Power Within
For centuries, cultures around the world have turned to breathing for its healing properties. From India’s pranayama to China’s qigong, breathing techniques have been pivotal to wellness practices. Through tummo meditation, Tibetan monks have demonstrated the power of breath by generating body heat to dry wet sheets wrapped around their bodies in freezing temperatures.“Breath is the bridge between the mind and body,” Stuart Sandeman, a breathing expert, the author of the book “Breathe In, Breathe Out,” and the founder of Breathpod, told The Epoch Times.
The effect of breathing on health is anchored in respiratory system physiology, which facilitates the essential exchange of oxygen and carbon dioxide. Controlled breathing enhances respiratory efficiency, boosts blood oxygenation, and aids in eliminating waste gases. Furthermore, it stimulates the lymphatic system, which is crucial to body detoxification.
Erik Peper, a professor at the Institute for Holistic Health Studies at San Francisco State University, told The Epoch Times: “Breathing is seen mainly as a mechanism for air (oxygen and carbon dioxide) exchange. It is much more than that; it is the pump that circulates venous blood and lymph fluid circulation.”
Mr. Peper said that common conditions such as irritable bowel syndrome (IBS), acid reflux, and menstrual cramps often cause individuals to adopt protective, shallow breathing patterns that exacerbate discomfort.
Breathing directly affects the autonomic nervous system (ANS), which controls functions such as heart rate and digestion. Slow, deep breaths activate the parasympathetic nervous system, leading to relaxation, reduced stress, and lower blood pressure. Such breathing patterns can counteract stress—a key factor in chronic diseases.
These physiological changes caused by the activation of the PNS emphasize breathing exercises’ immediate and long-term benefits. Regular breath work can improve respiratory function, boost immunity, and foster mental and physical well-being. Breath is a powerful tool for aiding healing in many ways.
“There is a breath prescription for most chronic health problems. Through breathing, you can harness your body’s natural ability to heal and recover,” Mr. Sandeman said.
7 Conditions Improved Through Breathing Exercises
1. Hypertension (High Blood Pressure)
Breathing exercises provide a simple and cost-effective strategy for managing high blood pressure, serving as a viable alternative to medication for many. Incorporating slow, deliberate breathing techniques into daily routines helps those with hypertension regulate and reduce their blood pressure.A January 2023 study titled “Breathing exercise for hypertensive patients: A scoping review” sheds light on this approach. Researchers discovered notable decreases in blood pressure among practitioners of controlled breathing, with systolic pressure dropping by 4, to 54.22 millimeters of mercury (mmHg), and diastolic pressure (the bottom number) by 3, to 17 mmHg.
“Slow breathing can be used as an alternate, non-pharmacological therapy,” to help people with hypertension reduce blood pressure, the authors said. Millions struggling with high blood pressure might be able to alleviate their condition through breathing exercises.
2. Asthma
Breathing techniques are increasingly acknowledged as helpful in managing asthma, complementing conventional treatments. A review in the Cochrane Database of Systematic Reviews shows these exercises can improve quality of life, reduce hyperventilation symptoms, and enhance lung function for those with mild to moderate asthma.The study highlights that controlled breathing strengthens the diaphragm and respiratory muscles, improving breathing efficiency and lung capacity. For those with asthma, these exercises can boost lung function, ease symptoms, and enhance lung health. The Asthma and Allergy Network points to techniques such as diaphragmatic and pursed lip breathing that help improve respiratory muscle strength and flexibility of the rib cage, and control breathing patterns.
Furthermore, the calming effect of deep breathing exercises can mitigate asthma triggers linked to stress and anxiety, potentially reducing the frequency of asthma attacks.
“Breathing exercises should be offered to all asthma patients with symptoms or impaired quality of life despite standard treatment,” Mike Thomas, a primary care research professor at the University of Southampton, wrote in the journal Breathe. Regularly practicing these exercises can help asthma patients control their condition more effectively and enhance their quality of life.
3. Irritable Bowel Syndrome
Irritable bowel syndrome is often seen as just a digestive issue. Yet there’s strong evidence that it’s also connected to the broader relationship among the brain, gut, and ANS. Problems with the body’s stress response and digestive relaxation pathways are critical factors in IBS, making breathing exercises a promising complementary treatment.Cindy Huey experienced intense IBS symptoms, such as ongoing abdominal pain and significant weight loss, but found relief through diaphragmatic breathing. Although she initially struggled to breathe into her stomach, persistence paid off. “Within a few hours, my pain was reduced,” she recalled in a paper. Two years later, she reported a full recovery.
A 2022 study reinforces the efficacy of diaphragmatic breathing practices, showing that IBS patients practicing slow, deep breathing over six weeks saw substantial improvements. They reported less IBS discomfort, more regular bowel movements, and better stool consistency. Moreover, these patients showed enhanced vagal activity, indicating a healthier balance in their ANS.
4. Insomnia
Millions suffer from insomnia worldwide, experiencing a wide array of symptoms from trouble focusing to severe long-term health conditions. The go-to solution is often medication, but research suggests that deep breathing exercises may be equally as effective.Slow, deep breathing boosts melatonin production, an essential hormone for initiating sleep. Slow breathing techniques promote relaxation and strengthen the body’s rest-and-digest response. An increase in melatonin helps signal to the body that it’s time to sleep, aiding in falling asleep faster and more deeply.
Deep breathing can improve vagal tone, which is essential for relaxation. Research shows that spending 20 minutes on slow-paced breathing before bed significantly helps with relaxation. Researchers have said that slow-paced breathing could be a practical, non-medication-based treatment for insomnia.
5. Chronic and Acute Pain
Many in the United States battle chronic pain and look for solutions outside of medication. Diaphragmatic breathing is a promising option that uses the body’s own processes to ease pain. Johns Hopkins Medicine points out that this technique activates the diaphragm and vagus nerve, triggering a relaxation response vital for managing stress and pain.As shown in a comprehensive review of clinical trials, studies highlight the effectiveness of breathing interventions in lessening acute pain. Findings suggest that slow, deep breathing is an alternative to usual pain management methods and promotes an active role in dealing with pain, contributing significantly to overall health and well-being.
6. Menstrual Discomfort
Say goodbye to heating pads, medication, and discomfort. Breathing is now recognized as a powerful, natural option for managing menstrual pain. By relaxing the body, enhancing blood flow, and soothing dysmenorrhea-related pain, this method helps overcome the body’s natural tendency to tense up in pain. It stabilizes the ANS to lessen stress and the sensation of pain.A study in a university holistic health class underscored the effectiveness of diaphragmatic breathing. The participants, who learned stress awareness and relaxation methods, experienced notable relief from menstrual pain. One 28-year-old participant said: “True benefit came when I started breathing at the first sign of discomfort. I have not had to use any pain medication since incorporating diaphragmatic breath work.”
7. Type 2 Diabetes
Common strategies to manage Type 2 diabetes typically involve medications, dietary changes, and engaging in more physical activity. Yet breathing exercises have demonstrated significant promise.As stated above, slow, deep breathing activates the parasympathetic nervous system, which calms the body and also lowers increased stress-related cortisol inducing a state of relaxation that helps stabilize blood sugar levels. Studies also show that diaphragmatic breathing decreases oxidative stress, further aiding blood sugar regulation.
A 2023 study examined the effect of combining aerobic exercise with slow, deep breathing and mindfulness meditation for women with Type 2 diabetes. Six weeks later, those who had added breathing and meditation to their exercise regimens had notably lower fasting blood sugar and cortisol levels than those who did only aerobic exercise.
2 Simple Breathing Techniques for Better Health
Adding breathing exercises to your daily activities can bring many benefits, such as lowering stress, improving lung function, and boosting your overall health. By sitting upright and allowing the abdomen to expand and contract with each breath, you can significantly alleviate discomfort and support healing, Mr. Peper said. He advocates a slower abdominal breathing method, in which the exhale is twice as long as the inhale, mimicking the serene breathing patterns of a baby or toddler.Here are two simple methods to begin with:
1. Diaphragmatic Breathing
Focus on using your diaphragm for deep breaths to relax and ease stress.- Lie down or sit with one hand on your chest and the other on your belly.
- Inhale slowly through your nose, letting your diaphragm expand, and your lungs fill with air. Keep your chest still and allow your belly to rise.
- Exhale through pursed lips, gently pressing on your belly to push all the air out.
- Continue for a few minutes, paying attention to your belly’s movement.
2. Slow Deep Breathing (4-7-8 Technique)
This calming method reduces stress and aids healing.- Find a quiet spot to sit or lie down. Close your eyes, and deeply inhale through your nose for a count of four.
- Hold your breath in for seven counts.
- Exhale fully from your mouth for eight counts.
- Start with four to five cycles, gradually practicing for longer periods as you feel more at ease.
Incorporating these breathing exercises into your daily life can unlock your breath’s power to better your health and quality of life. Whether you’re seeking stress relief, pain management, or tranquility in a hectic day, these simple methods are an effective way to achieve health.
