Breathing is the rhythmic dance of life, and the most fundamental process of life. It is the first thing we do when we enter this world and the last thing we let go of when we exit it.
Breathing not only sustains life but plays a pivotal role in maintaining physical, mental and spiritual well-being. It is the centre of the trilogy in body, mind and soul. Not all breaths are created equally, and enhanced breathing involves choosing a deep breathing technique which, practiced regularly, has great health benefits.
The physiological importance of breathing
Breathing involves the continuous exchange of oxygen and carbon dioxide. The respiratory system includes inhalation which introduces oxygen to our systems, and exhalation which removes waste products while balancing the body's pH levels. The respiratory system works with the circulatory system distributing oxygen-rich blood throughout the body, fuelling organs and tissues, and supporting overall metabolic activity.
If we don’t practice regular deep breathing, we may develop a tendency to breathe too shallowly, reducing oxygen intake below optimal levels. Shallow breathing fails to engage the core — a group of muscles extending from the diaphragm to the pelvic floor. Weak core strength can contribute to poor posture and diminished pelvic floor function. Insufficient pelvic floor tone, in turn, may lead to bladder and bowel incontinence, along with other core-related issues.
Improved cardiovascular health
Proper breathing supports cardiovascular health by improving circulation, regulating blood pressure, and optimizing blood oxygenation. Consistently practicing deep breathing exercises enhances heart efficiency by lowering blood pressure, reducing the risk of cardiovascular disease.
Detoxification and lymphatic system
Deep breathing plays a vital role in the body's natural detoxification process, as exhalation expels carbon dioxide and other waste products. It supports the lymphatic system in removing toxins from tissues and strengthening the immune system.
Aiding the digestive system
Adequate oxygenation through proper breathing is also essential for optimal functioning of the digestive system. Breathing deeply and mindfully can stimulate the digestive organs, improve metabolism, and aid in the efficient breakdown and absorption of nutrients. Deep breathing exercises have also been associated with alleviating symptoms of digestive disorders such as indigestion and irritable bowel syndrome.
Chronic pain and inflammation reduction
Breathing exercises can help alleviate chronic pain and reduce inflammation in the body. By promoting relaxation and increasing oxygenation, deep breathing can lessen the perception of pain and support the healing process. Ask any woman who has been through labour about the importance of focused breathing. Additionally, intentional breathing also helps lower inflammatory markers, enhancing overall health and well-being.
Enhanced quality of sleep
Regularly practicing deep breathing exercises at bedtime has been shown to significantly enhance sleep quality by activating the relaxation response, reducing stress hormones, and promoting a sense of calm and restfulness — particularly for those struggling with insomnia or other sleep disorders. Deep, rhythmic breathing — inhaling for a count of four or five, holding briefly, and then slowly exhaling for a count of six or seven helps focus the mind and induce a state of calmness.
In my own bedtime routine, I concentrate on deep breathing while maintaining a mindset of gratitude. If fear or anxiety arises, I gently redirect my focus back to my breath and gratitude, consciously releasing thoughts that do not serve my inner peace.
Impact on mental and spiritual health
Breathing serves as a bridge between the mind, body, and spiritual well-being. It profoundly influences the autonomic nervous system, affecting stress levels, mood, and cognitive function. Deep, slow breathing activates the parasympathetic nervous system, fostering relaxation, while shallow, rapid breathing can trigger stress and anxiety. As mentioned in my article , deep breathing is one of the techniques used to increase vagal tone.
Mindful breathing exercises bring us into a state of presence as there is nothing more present than the breath we are in right now. (I will write about the Benefits of being present in another article.)
The word ‘breath’ in Latin is spiritus which means spirit — the essence of our being. This is why centring, grounding, relaxing and spiritual connection are often achieved through focused breathing.
Breathing is the essence of life, a vital process with far-reaching implications for our physical, mental and spiritual health. The benefits of proper breathing extend from improving cardiovascular and digestive health to reducing stress, inflammation, and enhancing sleep quality, as well as fostering mental clarity, and emotional/spiritual tranquility.
Every breath we take is a crucial note in the harmonious melody of our existence and the grand symphony of life.
Claire Nielsen is a health coach, author, public speaker and founder of . The information provided in the above article is for educational purposes only and is not a substitute for professional health and medical advice. Please consult a doctor, health-care provider or mental health practitioner if you're seeking medical advice, diagnoses and/or treatment.
