The Underrated Power of Breathing: Improving Wellness Through Simple Exercises
Breathing is a subconscious reflex that we do every minute of every day—perhaps this is why its importance for well-being, particularly for one’s mental health, is too often overlooked. In a fast-paced world, we often are not mindful or intentional about our breathing without realizing that this can exacerbate mental health problems.
Breathing is directly connected to the autonomic nervous system—responsible for the “fight-or-flight” response—which means that breathing can strongly affect our mental state (Waxenbaum et al., 2023). Not paying attention to one’s breathing and taking shallow, fast breaths tells our nervous system to up-regulate, leading to feelings of tension and anxiousness as a natural defense mechanism (Newman, 2020). On the other hand, taking deep breaths sends signals to the brain that we can calm down and relax—a message that translates throughout our bodies to reduce tension and stress during anxious, overwhelming times (LeWine, 2024).
Moreover, breathing mindfully promotes present-moment mindfulness, which reduces worry about the future or rumination over the past—key contributors to anxiety and depression (Nortje, 2020). Research has repeatedly proven that focusing on regular breathing exercises improves relaxation and allows people to better manage daily stress triggers to live happy, healthy lives (Toussaint et al., 2021).
Mindful breathing exercises are simple techniques that involve consciously controlling one’s inhales and exhales, and they help calm the nervous system, improve focus, and enhance overall health (Bullock, 2019). The simplicity of these practices causes lots of people to overlook them. I was once one of those people, but, after trying these exercises myself, I realized the power
behind breathing and its major impact on how our bodies and minds respond to challenges. They often offer immediate relief and can be healing for the mind and body (Robinson, 2021).
As a disclaimer, when doing these exercises, focus on the present and solely on your breath. If other thoughts naturally arise, do not judge them, simply acknowledge them but allow them to pass, re-focusing your attention on your breathing (Murphy, 2021). There are several methods of breathing exercises that can improve mental health:
1. Box Breathing (Swiner, 2023)
One of my favorite exercises is box breathing. It involves inhaling, exhaling, and pausing for equal counts (typically for about 4 seconds). This creates a rhythm that stabilizes the nervous system and helps the body move out of “fight-or-flight” mode. I have tried this during anxious times when I feel my heart rate increasing, and it helps me to reground, telling the brain and
body that everything is okay.
2. 4-7-8 Breathing (Fletcher, 2024)
This breathing technique calms the mind and helps improve insomnia. It involves inhaling through your nose for 4 seconds, holding it for 7 seconds, then exhaling slowly through your mouth for 8 seconds. Repeating this process 4-5 times can help your brain to unwind and not race with overwhelming thoughts, this relaxing you for better sleep, an important factor for mental wellness and healthy functioning.
3. Diaphragmatic (Belly) Breathing (Johnson, 2023)
This exercise engages the diaphragm to ensure efficient breathing and optical oxygen intake. During this exercise, you will want to lie down or sit comfortably. Place one hand on your chest and the other on your belly. Then, inhale deeply through your nose, ensuring that the hand on your belly rises and the chest remains in place. Exhale slowly through pursed lips, and feel your belly lower as you do so. Repeating this for 5-10 minutes reduces muscle tension and improves relaxation. Too often, we breathe incorrectly through the chest, when, in reality, the diaphragm should be directly engaged.
4. Alternate Nostril Breathing (Nadi Shodhana) (Cronkleton and Walters, 2023)
This technique is often used in yoga and balances the nervous system to reduce mental tension. It involves sitting comfortably and relaxing one’s shoulders. Then, close your right nostril with your thumb while inhaling through your left nostril. Then, close your left nostril with your finger, release your thumb, and exhale through the right nostril, Inhale through the right nostril, close it with your thumb, and exhale through the left. Repeating this for 3-5 minutes improves focus and emotional regulation, acting as a reset for your mind and body.
For most people, life is extremely hectic and can be very stressful at times. I would strongly encourage trying out one of these techniques the next time you feel overwhelmed; from first-hand experience, I have witnessed the power of breathing and how it can transform your mental wellness in numerous positive ways.
References
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