3 Reasons Why Deep Breathing Is So Important

Do you hate being told, when you're nervous, to take a deep breath? It sounds cliché and annoying, but it can actually be helpful. We overlook the advantages of deep breathing, but it's crucial for three reasons, especially during stressful situations.

3 Reasons why deep breathing is so important:

1. Deep breathing slows the heart rate:

Humans have two nervous systems: the sympathetic and the parasympathetic nervous systems. The former triggers our nerves and prepares us for the fight-or-flight response to escape or defend ourselves when in danger or what our brains think is dangerous. But unlike our ancestors, we do not have to fear predators in our social structure, which means that the sympathetic nervous system perceives instances like exams, public speaking, and asking for a raise as threats to our safety. Therefore, in these situations, the sympathetic nervous system activates, the heart rate rises to pump more blood to the muscles, the breathing process accelerates, and our bodies secrete adrenaline to prepare us to face or escape danger. Of course, this response is helpful if we are in real danger, but it is not in other situations.

Accelerated breathing provides the body with less oxygen, which means that our brains, which consume 25% of the oxygen we get, also get less. That makes us have difficulty concentrating, which we often need most. Rapid breathing also stimulates the body to form more red blood cells in the bloodstream, which makes our hearts work at a higher pace and beat faster, making us feel more stressed and anxious.

Fortunately, the parasympathetic nervous system functions in the opposite way. It calms our nerves and helps us rest and digest instead of preparing to fight or flee. One of the components of the parasympathetic nervous system is the vagus nerve. This nerve starts in the brain, spreads over the body, and comes into contact with nearly every organ. The vagus nerve is astonishing because it slows the heart rate when stimulated. As you know, if your heart does not beat quickly, your anxiety will decrease. So, do you know how to stimulate the vagus nerve when you want to? This is done by taking a deep breath.

Inhaling deeply to expand the diaphragm is an excellent way to activate the vagus nerve. Hence, to engage the diaphragm during a deep inhale, make sure to fill your stomach with air. Here is a quick 10-second exercise that you can use when you feel nervous: Breathe deeply through your nose for four seconds, then exhale deeply and let out a long sigh until you relax. Thus, you stimulate the vagus nerve, and your body receives a message that it is time to relax and process rather than fight or escape. One word of caution, though: Do not take too many deep breaths in a row. Otherwise, you will overbreathe, and your anxiety will increase.

2. Deep breathing indicates that you’re okay right now:

Most of our fears stem either from worrying about the past or the future. By nature, we tend to review what we have done and wonder what will come, but exaggerating this to the point of distracting our minds and not focusing on the present leads to two things:

First:

if we are trying to control our mental state, contemplating past mistakes and potential future ones will increase our anxiety. Humans are naturally inclined to doubt and worry because we have to keep an eye on ourselves and ensure our safety. Our minds naturally shift their focus between the past and the future.  After all, our brains have evolved into problem-solving machines, so they are trying constantly to fix past mistakes and consider strategies for the future. This act is healthy, but exaggerating it can be worrying.

Second:

If we are distracted between the past and the future, we lose the opportunity to live in the present. Although our minds are adept at recalling vivid images of the past and generating ones for the future, they are just images, not real life. Real life is what's there in front of you right now—your computer screen, the smell of rain, your child running about you, and the knowledge that you're okay. So do not miss the opportunity to live in the present.

Every time you take a deep breath, remember to focus on the current moment for as long as possible. You will definitely come back to thinking about the past or the future at the end, but enjoy the moment as much as possible.

3. Deep breathing improves mood:

Take a deep breath now; doesn’t it feel great? You may say that deep breathing will not save you from debt, solve your relationship problems, or provide you with a new job, and you are right. This won’t be possible right away, but taking a deep breath every now and then supplies your brain with more oxygen. It allows you to think more clearly and slow down your heart rate, which in turn helps you feel calmer and more in control and reminds you that life is this moment, which is satisfying even for a few seconds. In the end, your body and mind will be better able to deal with the massive stresses in your life.

In Conclusion:

You might  need to be reminded to take deep breaths every now and then throughout the day. It is helpful to use something to remind us to take this crucial deep breath because, when working on a task, our breathing becomes too shallow. You can set an alarm on your phone or computer to go off every twenty to thirty minutes as a reminder, or you can use a visual stimulator such as taking deep breaths every time you pass the door or look at a clock. Whatever you choose, do not forget to take deep breaths regularly to calm your nerves and make you feel content.