Breathing Beyond Boundaries: Discover Deep Deep Breathing by Isaac Cherian, Psychologist

By Isaac Cherian, Registered Psychologist

Deep deep breathing is a straightforward yet highly effective technique for promoting relaxation and overall well-being. When done correctly, it goes beyond the usual inhale-exhale routine and offers profound physiological and psychological benefits. Let's explore the mechanics and physiology behind it and how to practice it effectively.

The Physiology of Deep Deep Breathing:

Deep deep breathing, also known as diaphragmatic or abdominal breathing, taps into the intricate relationship between our respiratory system, nervous system, and well-being. Here's how it works in simple terms:

1. Diaphragmatic Engagement: At the core of deep deep breathing is the diaphragm, a muscle below your ribcage. When you breathe deeply, your diaphragm contracts, creating more space in your chest for your lungs to expand.

2. Thoracic and Abdominal Movement: Unlike shallow breathing, deep deep breathing engages both your chest and abdomen. As the diaphragm contracts and moves downward, it pushes your abdominal contents outward, making your belly expand noticeably.

3. Lung Expansion: With your diaphragm actively engaged, your lungs can fully expand, allowing for better exchange of oxygen and carbon dioxide. This oxygenation calms your nervous system.

4. Vagus Nerve Stimulation: Deep deep breathing activates the vagus nerve, part of the parasympathetic nervous system responsible for the "rest and digest" response. It reduces your heart rate, lowers blood pressure, and induces relaxation.

5. Stress Reduction: Deep deep breathing is a potent stress-reduction tool. It lowers stress hormones like cortisol and boosts the release of endorphins, your body's natural mood lifters.

How to Practice Deep Deep Breathing:

Now, let's keep it simple on how to practice deep deep breathing effectively:

1. Get Comfortable: Sit or lie down comfortably with a relaxed posture.

2. Relax Your Muscles: Take a moment to release tension in your shoulders, neck, and face.

3. Begin with a Deep Breath: Inhale slowly and deeply through your nose, letting your abdomen rise as your diaphragm contracts. Fill your lungs completely. Then, immediately take a second deep breath, extending it slightly to make it even longer and more profound.

4. Pause Briefly: After your initial inhalation, take a brief pause. This helps you prolong the inhalation and maximize oxygen intake.

5. Exhale Slowly: Exhale gently and completely through your mouth or nose, allowing your abdomen to fall as your diaphragm relaxes. Your exhale should be slightly longer than your inhale.

6. Repeat: Continue this deep deep breathing pattern for several breaths. Gradually lengthen the duration of each inhalation and exhalation.

7. Focus Your Mind: To enhance relaxation, focus on a calming word, image, or simply the sensation of your breath.

8. Regular Practice: Deep deep breathing is most effective when practiced regularly. Include it in your daily routine, especially during stressful moments when you need calmness and clarity.

In conclusion, deep deep breathing provides a simple yet powerful way to tap into your body's natural relaxation response. Understand its physiology and make it a regular practice to reduce stress, enhance relaxation, and navigate life's challenges with ease and composure.

Isaac Cherian, Edmonton