Get deep breathing to improve your health

What if I told you there is a quick and easy way to achieve emotional wellness? Would you believe me?

What if I said that, intuitively, you are already aware of this. Would you believe me more? What if I backed it up with science? Would you believe me then?

What I am about to share with you may seem too good to be true, but make this a regular part of your day and you will see the benefits. What am I talking about? Deep breathing.

Go ahead and try it, in celebration of Get Moving Week, May 4 to 10.

Take control of stress

Taking deep breaths leads to feeling better emotionally. Let’s first explore what we are experiencing when we are feeling emotionally un-well.

When we are responding to stress, we experience any number of the following in any combination: increased heart rate, increased blood pressure, muscle tension, digestive and sleep issues, difficulty concentrating, difficulties with problem solving, mood issues. Now think about all the events in your life that might make you feel “stressed” at any given moment – workloads, relationship challenges, responsibilities outside work, expectations of yourself and others. Now sprinkle in the unexpected events that can further complicate your day — running late, getting a phone call from your child’s school or your parents’ care facility, worrying about job security. Is is any wonder that we’re walking around, feeling unwell emotionally?

Enter…deep breathing

Every day, several times a day, give yourself a “time out” for a few minutes.

Sit up straight, close your eyes, and take a d-e-e-e-p breath in, breathing from your belly. Blow ALL your breath out, slowly, and feel your muscles relaxing deeper with every breath. Allow your mind to go to a place that brings you peace and makes you feel joy. Stay in this place in your mind for just a few minutes as you continue to focus on deep breathing.

Try this several times a day and feel the improvement in your emotional well-being. For even more emotional healing, try meditation.

Deep breathing in four simple steps

Step 1 – Stand up and shake yourself out

Step 2 – Ensure your posture is upright

Step 3 – Close your eyes. Take slow breaths in, and blow them slowly out

Step 4 – Take these mini-breaks as often as needed throughout the day

— This article was written by Rishma Dhalla. Rishma, an OT, teaches stress management classes in the Healthy Heart Program at Richmond Hospital.