Breathing to de-stress & improve mental health
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““Breathing is the first act of life, and the last… above all, learn how to breathe correctly””
In this blog we’re going to explain the importance of deep breathing, as opposed to shallow breathing, and the incredible benefits it has on our physical and mental health.
If you want to observe deep breathing in its purest form, watch a new born baby. The baby’s belly expands and their chest rises as they inhale air. As they exhale, their belly contracts. This is a perfect example of deep, diaphragmatic breathing, and something we should all look to emulate.
Diaphragmatic breathing utilises the diaphragm, a muscle underneath the lungs which separates the chest and the abdomen. When we breathe in, the diaphragm moves downwards, sucking air into the lungs and pushing the abdominal wall outwards. When we breathe out, the diaphragm relaxes, air passes out of the lungs and the abdominal wall flattens.
Social expectations to have a flat stomach mean that having your belly sticking out as you breathe is something most of us would actively try to avoid! This is why many of us routinely breathe in a more shallow way, but by doing so, we are missing out!
You will have noticed during our Pilates practice, that movements and breathing are linked. Simply engaging our deep core muscles is assisted by a set breathing pattern (refer back to the ‘Engaging your deep core muscles’ video for more on this). At first, whilst getting to grips with the exercises you may not be able to focus on your breathing, but as you get used to the movements, you should find that the breathing pattern helps to keep your body relaxed, joints mobilised and improves the flow of movement.
The benefits of deep breathing
The main benefits of diaphragmatic breathing include:
Calming the mind and helping you to relax
Lowering the harmful effects of the stress hormone cortisol on your body
Reducing your heart rate
Lowering your blood pressure
Improving your core stability
Improving your body’s ability to perform intense exercise
One of the biggest benefits of deep breathing is the positive impact it has on helping to reduce stress and anxiety. With evidence suggesting that 1 in 4 of us have experienced a mental health problem over the last 12 months (including stress, depression and anxiety), we need to take measures to combat this, and diaphragmatic breathing can play a part.
The link between good mental health and exercise has been well documented, and one of the key factors in producing positive changes seems to be down to circulation and the movement of oxygen throughout the body – a direct link to the power of deep breathing. Regular exercise will also help to:
Increase mood-boosting brain chemicals such as serotonin and endorphins
Improve self-confidence and self-esteem
Improve your sleep
Take you out of your head - it is harder to worry when you are focusing on something physical
In modern life, we need to take every opportunity possible to help calm our minds and bodies. Thoughtful breathing, movement and exercise all have an integral part to play in this.