Deep breathing provides various positive effects on the body and mind. It can be essential and beneficial in the following situations:
When do you need to take deep breaths?
1. When feeling stressed or anxious
Everyday stress and anxiety disrupt our biological rhythms and the body’s natural equilibrium state. Deep breathing reduces the activation of the sympathetic nervous system, and instead, the parasympathetic nervous system is activated, allowing the body to return to a relaxed state. In this process, heart rate and blood pressure decrease, and the level of the stress hormone cortisol decreases. These physiological changes help calm the mind and alleviate tension.
2. When concentration is needed
The brain is an organ that requires oxygen, and deep breathing allows more oxygen intake through the lungs. Increased oxygen supply enhances the brain’s oxygen saturation, improving cognitive function and concentration. Especially during long-term work or study, deep breathing helps reduce brain fatigue and clear the mind.
3. When angry
When angry or irritated, our bodies prepare for a “fight or flight response,” increasing physical tension. Deep breathing alleviates this response and provides the time needed to regulate emotional reactions. A few deep breaths can prevent an emotional explosion and allow you to handle situations more rationally and calmly.
4. When it’s difficult to fall asleep
Deep breathing plays a vital role in the sleep preparation process. It activates the parasympathetic nervous system, putting the body into a relaxed state, which facilitates sleep. In particular, regular deep breathing reduces mental distractions, promotes the secretion of sleep-inducing hormones, and aids in a good night’s sleep.
5. Before and after exercise
Deep breathing before exercise activates the body and increases the oxygen supply needed for exercise. After exercise, it relaxes the body and aids in recovery. It quickly returns the increased heart rate and blood pressure from exercise to normal ranges and helps alleviate muscle tension and fatigue.
6. Before tense situations or important events
Before interviews, exams, or presentations in front of a crowd, deep breathing can help alleviate tension and calm the mind. Deep breathing can relieve physical tension and increase focus and confidence.
7. When the body is tense
After activities like sitting for a long time or lifting heavy objects, tension builds up in the body. Deep breathing alleviates muscle tension and promotes overall relaxation in the body. This has the effect of reducing pain and enhancing physical well-being.
Deep breathing is a simple yet effective method that can be easily practiced anywhere. Regular deep breathing can benefit daily life, including stress management, emotional regulation, and improved concentration.
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