Take a deep breath!
We breath in and out everyday without a thought but, when was the last time you took a deep breath?
Do you know that by focusing your attention on your breath for few minutes a day, you can create mindfulness which allows you to deliberately direct the beam of your attention instead of being caught by racing thoughts and mixed emotions?
By creating mindfulness with the breath you become more conscious of your impulses in moments of intense emotion. It helps to disengaging from distracting thoughts and sensations and increase focus on your daily activities (fitness, professional, personal , etc)
But,
What is deep breath and how can I do it?
The deep breathing is a technique that requires a person to focus on taking a long, deep breath in and out. This technique promotes relaxation by allowing your body to fully exchange incoming oxygen with outgoing carbon dioxide. Taking deep breaths helps to slow the heartbeat, lower or stabilize blood pressure and lower stress.
You can practice deep breathing first time in the morning right after waking up, in the middle of the day and/or right before going to bed, however, this is not limited to these times, whenever you need a little break just allow yourself to take few deep breaths.
To experience deep breathing, find a comfortable place to sit or lie down.
empty the lungs of air
breathe in through the nose (and belly) for 4 seconds
hold the breath for a count of 2 seconds
exhale through the mouth for 4 seconds
repeat the cycle up to 10 times or 2 - 5 minutes.
Benefits of deep breathing:
Decreases stress, increases calm. When you are stressed out or anxious, your brain releases cortisol, the “stress hormone.” By taking deep breaths, your heart rate slows, more oxygen enters our blood stream and ultimately communicates with the brain to relax. Deep breathing also ups your endorphins, the “feel good” chemical.
Relieves pain. By releasing endorphins through deep breath, this helps to easy pain.
Stimulates the lymphatic system. Breathing releases carbon monoxide, which is important to fully release. Actually, breathing is in charge of 70% of cleansing the body of toxins (the other 30% is through bladder and bowels.) If you do not breathe fully, your body must work overtime to release these toxins.
Improves immunity. When your blood is fully oxygenated, it carries and absorbs nutrients and vitamins more efficiently. Essentially, the cleaner the blood, the harder it is for illnesses to stay put in your system.
Increases energy. The more oxygen that is in the blood, the better our body functions. It also improves our stamina.
Lowers blood pressure. As your muscles relax, this allows your blood vessels to dialate, which improves circulation and lowers blood pressure. Deep breathing also slows and regulates the heart rate, which also helps with lowering your BP.
Improves digestion. The more you breathe deep, the more healthier blood flow you will produce, which in turn promotes your organs to function more effectively, including your intestines.
Helps support correct posture. Next time you breathe in, notice that you simultaneously lengthen and straighten your spine. In order to take a deep breath in, your lungs take up maximum space, your diaphragm pulls down, so in turn your torso straightens in order for this to be possible.
References
https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
https://www.medicalnewstoday.com/articles/324417#benefits
https://www.urbanbalance.com/benefits-deep-breathing/