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Benefits of breathing exercises include improved focus, reduced anxiety, and better sleep. Here are nine benefits of breathing exercises explained.

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1: Reduce Stress and Anxiety

Many know today that breathing exercises can relax the body and calm the mind. In addition, these techniques also help in dealing with stress and anxiety. More than half a billion people practice meditation today but what we are discussing goes much deeper than traditional meditation.

There are many studies that support this. For example, 2018 review (Zaccaro Et Al., 2018) found evidence to support that slow breathing leads to physiological changes such as increased heart rate variability, alpha brain wave activity and respiratory sinus arrhythmia (RSA). These lead to improved behavioral outcomes, including reduction in anxiety and anger with improvements in depression and increased relaxation.

Similarly, a study identified emotional improvement as a benefit mind-body interventions (Stromberg et al., 2015). Another 2015 study suggested that negative effects of stress and emotions could be tackled with different forms of breathing techniques, meditation and relaxation (Jerath et al., 2015).

The above collective research on specific medical conditions yielded that breathing practices had a positive impact on not only stress and anxiety but also asthma, RSA, anger management, and depression.
2: Improving Quality of Sleep
Can breathing exercises help you relax to help with sleep apnea and fight insomnia?

A 2018 study named "Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia" proposes modulation of the autonomic nervous system (ANS) through slow breathing techniques/exercises in addition to relaxation techniques and sleep hygiene. The study finds these slow breathing techniques as a better tool in combating insomnia than the typical methods of using hypnotics and other pharmaceutical interventions.

This scientific research continues to be expanded providing hope and solutions to make a positive difference for individuals' sleep dysfunctions. New breathing technologies continue to evolve to provide real solutions to individuals through the use of breathing apps for breathing techniques to curb insomnia.
3: Enhancing Cognitive Functions
Breathing exercises bring you to the present, anchoring you. This is because breath awareness allows you to focus and stay in the moment. Although science doesn't know exactly how, regardless there is significant research that proves that breathing exercises can change and control the way you think and feel.

An example of this scientific evidence is the 2018 research article, "Respiratory modulation of cognitive performance during the retrieval process". The research included participation of 18 healthy subjects and proposed that attenuation of the reviewed breathing-dependent cognitive fluctuations could be critical for the maintenance and stability of a good performance in daily life and sports (Nozomu H. Nakamura, 2018).

To be precise, the research concluded that the respiration-related property could be applied to enhance task performance in everyday life as well as sports. This might also explain the benefit of the breathing exercises used in meditation and yoga traditions and practices.

There are many breathing practices for strengthening focus and concentration. You can consider Alternate Nose Breathing, 4-7-8 Breathing Method, Box Breathing which is preferred by the U.S. Navy Seals and more.
4: Improving Oxygen Saturation
Oxygen saturation tells you how efficiently your bloodstream is carrying oxygen to your body from your heart. Thus, oxygen saturation is a significant parameter to measure blood oxygen content as well as oxygen delivery and vital for the lungs as well. Typically, an oxygen saturation level of less than 90% is considered as hypoxemia, which can result from sleep apnea, cardiopulmonary complications, high-altitude and certain medicines as well.

But breathing exercises can help you improve your health if you have mild-to-moderate conditions.

A 2012 study titled, "Effects of Slow Deep Breathing at High Altitude on Oxygen Saturation, Pulmonary and Systemic Hemodynamics" probed the ventilatory and hemodynamic effects of slow deep breathing in normal persons (30 male and 9 female subjects) at high altitude. It concluded that slow deep breathing helps in improving blood oxygenation (SpO2) and affects hemodynamics in hypoxic patients (G Bilo, 2012).

These studies show that breathing exercises are good for the heart and the lungs both.
5: Improving Immunity Against Viruses
Breathing exercises have often been linked to better health. But can it really boost immunity?

A Harvard University study shows lung movement can fight viruses, including Covid 19. The study titled, "Mechanical control of innate immune responses against viral infection revealed in a human lung alveolus chip," illustrated the importance of breathing motions for lung function and immune responses against viruses, like the COVID-19.

This is a groundbreaking study that may offer more clarity on breathing habits and find treatments on viruses that have pandemic potential based on the underlying mechanism.

6: Improving Cardiovascular Health

The heart keeps us alive, working 24X7, pumping blood and providing oxygen. Lungs are equally important! Thus, cardiovascular health is a vital parameter for human health. So, do breathing exercises help? Breathing coaches also recommend various breathing exercises for those battling lung diseases. According to the American Lung Association, pursed lip breathing can help with shortness of breath due to COPD, asthma and other lung diseases.

A 2013 pilot study - Effects of slow breathing exercise on cardiovascular functions, pulmonary functions & galvanic skin resistance was carried out on 11 healthy human volunteers. It illustrated the beneficial effects of slow breathing exercise (pranayama), which started appearing within a week of its regular practice. The pilot study showed reduction in pulse rate in all the eleven volunteers (AV Turanka, 2013).

Another 2016 review titled "Effects of Various Prāṇāyāma on Cardiovascular and Autonomic Variables", included relevant articles on the subject published from 1988 to 2016.

It noted that slow types of yogic breathing techniques improved cardiovascular and autonomic variables whereas faster breathing techniques do not demonstrate such effects (L Nivethitha, 2016).
7: Improving Digestion
Focusing on breathing helps in feeling better when one is feeling uneasy. But not many consider breathing exercises as a way to battle gastrointestinal issues such as flatulence, bloating, indigestion, constipation, among others

The 2020 meta-analysis, "The effect of breathing exercises on patients with GERD", which analyzed 7 studies (including three RCTs), involving 194 patients and 16 healthy subjects and included esophageal manometry, laryngoscopic findings, esophageal pH monitoring, acid suppression usage and GERD symptoms.

The results of meta-analysis suggested that breathing exercises can improve pressure by the lower oesophageal sphincter (LES), and a statistically important difference was also noticed. The possible mechanism being the Improvement of the anti-regurgitation barrier, especially crural diaphragm (CD) tension (K Qiu, 2020).
8: Help in Weight Loss
So, can breathing exercises alone help you lose weight? Surprisingly, yes! It may sound too good to be true, but science has weighed in. So, can breathing exercises alone help you lose weight? Science has weighed in.

So, would you believe if we say that the majority of fat is lost when we breathe out carbon dioxide? According to a 2014 study by the researchers at University of New South Wales in Australia published in the Christmas issue of The BMJ, this is true.

These results also mean that lungs could be the key organ for weight loss and a way to detoxify the body's airways.
9: Lowers Inflammation
Recent research has shown that breathing improves immunity against viruses and diseases such as COVID-19. Another has demonstrated its anti-inflammatory properties.

The proof-of-concept study illustrated the anti-inflammatory effects of an add-on training program that involved breathing exercises, cold exposure, along with meditation in patients with axial spondyloarthritis. It noted a significant reduction in ESR levels and ASDAS-CRP upon the add-on training program in the intervention group (GA Buijze, 2019).

A faster-than-normal Erythrocyte Sedimentation Rate (ESR) could indicate inflammation in the body. Ankylosing Spondylitis Disease Activity Score with CRP (ASDAS-CRP) is used to index severity of ankylosing spondylitis (AS) using clinical and laboratory data; it integrates patient-reported outcomes and CRP into one index.

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Advantages of Breathing Exercises - Breath Technologies

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1: Reduce Stress and Anxiety Many know today that breathing exercises can relax the body and calm the mind. In addition, these techniques also help in dealing with stress and anxiety. More than half a billion people practice meditation today but what we are discussing goes much deeper than traditional meditation.

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Studies are finding new evidence that irritation in the gastrointestinal (GI) system may trigger a response in the central nervous system (CNS) that can lead to mood changes. If you have suffered from any of these conditions, you know that a bad stomach ache impacts your mental state and how you communicate with others around you. Repeated stomach aches can compound this issue and it is such a concern, studies have been conducted around the implications.

GI (gastro-intestinal) symptoms could worsen with the stress of daily life, as outlined with studies published in Benef Microbes in 2016 and Am J Clin Nutr, in 2011.

Many doctors say that your gut is your second brain. Jay Pasricha, M.D., Director of the Johns Hopkins Center for Neurogastroenterology, shares how the ENS communicates directly with the brain and that makes all the difference to your health. Think about the connections now between your stomach ache, your mood, and how you are breathing? How is it affecting you emotionally and physically?

Breathing and Gut Health: The Bridge

Now, we all know about the "fight or flight" response and its effect on our mind and body through stressors. The American Psychological Association suggests that stress can slow down digestion or increase any discomfort in the bowels. Mandy Enright, MS, RDN, shares that slow and deep breathing can relax muscles in the intestinal tract and promote absorption and digestion. Deep breathing practice can also increase oxygen and stimulate blood flow as well.

Megan Riehl, PsyD, Clinical Psychologist and Assistant Professor at University of Michigan recommends diaphragmatic breathing, or deep breathing, as a proven relaxation technique. There are gastrointestinal (GI) benefits as well as it activates the diaphragm which allows for a gentle message of the intestines and stomach. This helps with abdominal pain, constipation and bloating.

According to Michigan Medicine's Digestive and Liver Health services at University of Michigan Health, the link between the brain and the gut is critical to a holistic digestive health. Think about how all of those nerve cells acting as your second brain need to release the stress stimulation in order to improve your mental state and physical digestion. It is a clear demonstration of the link between mood changes, digestive health and the brain. It's a cycle after all and if we are more aware, we have more control over our health.
So, here are breathing practices that may help you improve your digestive health: 1: Diaphragmatic Breathing Here's how to do Diaphragmatic Breathing:

Sit or lie down in a comfortable position and close your eyes.

Now, put one hand on the chest and the other hand on the abdomen. The hand on the abdomen should do the moving. The hand on the chest should remain still or should only move as the bottom hand moves.

Breathe in through your nose for around four seconds and feel your abdomen expand. Hold the breath for 2 seconds.

Breathe out slowly and steadily through your mouth for around six seconds. The mouth should stay relaxed. Repeat this exercise for 5-15 minutes.

2: 4-7-8 Breathing
Sleeping better and reducing stress could help your gut health long-term. The 4-7-8 breathing practice by Dr. Andrew Weil is a relaxing technique that can reduce anxiety and help in improving sleep quality. This technique activates the parasympathetic nervous system, which controls relaxation and when it is activated, the body suppresses the sympathetic nervous system which oversees the stress response; the fight or flight reaction, for instance.
Here's how to do 4-7-8 Breathing:

Find a comfortable and quiet

Place your tongue against the back of your top teeth gently and exhale all the air around through your open mouth.

Now close your mouth and inhale for 4 seconds from your nose.

Hold your breath for 7 seconds

Breathe out to the count of 8 seconds through the mouth.

You can do four cycles and then gradually increase to eight cycles.

3: Extended Exhalation

The Vagus nerve sends a range of signals from digestive system and organs to the brain and vice versa. The vagus nerve is deeply linked to immune response, digestion, mood, and heart rate, according ro the article titled, "Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders" (Frontiers in Psychiatry, 2018).

To reiterate, Dr. Stephen Porges was quoted by Tune Up Fitness that the easiest vagal stimulation can be done by exhaling slowly.

(Source: https://www.youtube.com/watch?v=dkJDrfL90rU&t=53s)[/caption]

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Deep Breathing Exercises Can Improve Your Digestive Health - Breath Technologies

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Studies are finding new evidence that irritation in the gastrointestinal (GI) system may trigger a response in the central nervous system (CNS) that can lead to mood changes. If you have suffered from any of these conditions, you know that a bad stomach ache impacts your mental state and how you communicate with others around you.

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We are on a mission to unite the community and breathing industry so that everyone can benefit from better health. Join us! We welcome your thoughts and contributions to our blog topics and community page coming soon. Sign up to be the first to receive news on the pending release of our Breath Technologies app and tracking device.

We are moving fast! We will be starting crowd funding initiatives later in 2022 to launch our tested technology and get the word out.

Contact us and let's become a louder voice together. We are creating the "Rosetta Stone of Breath" by connecting the missing links of breath resources and your health.

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We are on a mission to unite the community and breathing industry so that everyone can benefit from better health. Join us! We welcome your thoughts and contributions to our blog topics and community page coming soon. Sign up to be the first to receive news on the pending release of our Breath Technologies app and tracking device.

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InspectIR COVID-19 Breathalyzer is a breath test that can detect virus quickly. The first U.S. breathalyzer test to detect the coronavirus by FDA.

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Blog: Latest Research and Trending Topics About Breathing

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Breathing and breath resources for your health journey. Up-to-date blog give you the guidance you need to improve your Breathwork.

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Explore About the Breath Technologies Platform

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Explore About the Breath Technologies Platform

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Our robust Breath Technologies platform is designed to give you every resource you need to get a true sense of your breath, no matter where you are. The Breath Technologies platform is a user-friendly app designed to be a resource for your journey to health and wellness.

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Proper breathing is the first step to a healthier lifestyle. Breath Technologies has created a patent-pending Pneumo to track your breath in real time to give you real data.

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Simple Breathing Exercises to Calm Yourself Down - Breath Technologies

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Try these simple breathing exercises to calm yourself down. We are building a comprehensive library of breathwork and breathing experts here.

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Check out the latest news, articles, and whitepapers related to breathing techniques from trusted sources to improve your breathing habits and help you on your breathwork journey.

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Latest News, Articles, and Whitepapers | Breath Technologies

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Read the latest news, articles and whitepapers from trusted sources to improve your breathing habits and help you on your breathwork journey.

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Breathing Techniques & Exercises | Breath Technologies

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Breath Technologies help the world improve overall emotional and physical health through various breathing techniques & exercises.

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Breathing is the most important "biohack" to your overall health and performance. Dr. Belisa masterfully explains pulmonary disfunction and how it can improve your overall health if optimized properly. While guided by science, this book examines breathing techniques instituted by the military, athletes including weight lifters, free divers, and corporate executives to achieve ultimate performance from the inside out. It is a multipurpose guide for all looking to achieve the benefits from breathing like a warrior to improve your daily mental and physical health objectives.

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Breath Technologies Books for Reducing Anxiety, Better Sports Performance

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Breathing is the most important "biohack" to your overall health and performance. Dr. Belisa masterfully explains pulmonary disfunction and how it can improve your overall health if optimized properly. While guided by science, this book examines breathing techniques instituted by the military, athletes including weight lifters, free divers, and corporate executives to achieve ultimate performance from the inside out.

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Deep breathing can help quell stress and promote relaxation. Deep breathing can also offer benefits for several health conditions. Learn more about why you should practice deep breathing exercises and how to do it here: https://breathtechnologies.com/

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Can breathing practices help you recover from Covid?

Yes, breathing practices can help you recover from Covid or any other respiratory illness. "Working toward recovery starts simple: with a focus on breathing," according to Johns Hopkins physical therapist Peiting Lien. Peiting is one of many medical professionals recommending breathing practices to positively impact your breathing and lung function during Covid recovery. In addition, breathing exercises are proven to reduce stress, anxiety, sleeping problems and improve your mental and physical wellness. In this article you can find practical breathing technologies to help improve health.

Covid-19 has been the biggest challenge to the human race in over a hundred years. It has disrupted our traditional way of life at work, home and daily activities. As we all know now, the coronavirus, which causes Covid 19, attacks the lungs and the respiratory system. We have witnessed health challenges of loved ones and many of us have experienced the effects of Covid 19 infection with different symptoms and lingering negative health implications. Covid 19 can have a lasting impact on an individual's health and capacity to exercise. It often leads to pneumonia and acute respiratory distress syndrome (ARDS) - a severe lung injury. A full recovery can be assured after months of exercise and therapy.

What are common symptoms of Covid-19?

The Center for Disease Control (CDC) has listed eleven main Covid 19 symptoms: fever or chills, cough, shortness of breath or difficulty in breathing, fatigue, muscle or body aches, headache, loss of sensation or smell, sore throat, congestion, runny nose, nausea or vomiting and diarrhea. One of the most common and noticeable symptoms has been respiratory issues such as coughing or shortness of breath.

What are some breathing exercises to help with Covid-19?

Breathing exercises help with Covid 19 and allow lungs to function more efficiently. They could be helpful in reducing the impact of Covid 19 symptoms before, after and even during the infection. Here is a sample video with more than 3 million views of a British Queen's medical physician demonstrating quick tips to manage deeper breathing techniques to battle Covid-19 symptoms along with other medical professionals.

Below are some highly recommended breathing exercises for Covid recovery. Please consult with your doctor or medical professional before trying any strenuous practices and ensure these practices are best for you before beginning any new exercises.

Diaphragmatic breathing or belly breathing

This breathing exercise helps in restoring lung function by using the diaphragm. It involves breathing through the nose which strengthens the diaphragm and sends a signal to the nervous system to relax and repair itself.

This is used as a breathing exercise for Covid and is practiced in phases. A patient can move gradually from one phase to another once they don't experience any discomfort in the initial phase and can also increase repetitions accordingly. This is considered one of the best breathing exercises for Covid.

Phase 1: Deep breathing while on your back.

Lie on your back and bend your knees.

Place your hands on top of your stomach or wrap them around the sides of your stomach.

Close your lips and place your tongue on the roof of your mouth.

Breathe in through the nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.

Slowly exhale your breath through the nose.

Continue taking deep breaths for one minute and repeat the same steps in phase 2 while you lie down on your stomach, in phase 3 while you sit up and in phase 4 while you are standing.

"Yawn to smile" breathing posture

This exercise includes movement with deep breathing, which helps increase coordination and builds arm and shoulder strength. It also helps in diaphragm expansion by opening up the muscles in your chest.

Sit upright on the edge of your bed or on a chair.

Reach your arms overhead and create a big stretching yawn.

Bring your arms down and finish by smiling for three seconds.

Repeat for one minute.

The "Humming" Breathing Posture

Humming, such as the chanting of "om" in yoga, can help pull oxygen into the lungs with each breath. This exercise has a calming effect.

Here are some quick easy steps for this exercise:

Sit upright with a straight back.

Place each hand on the sides of your lower abdomen.

Keep your lips closed and gently rest your tongue on the roof of your mouth.

Breathe deeply and slowly through your nose.

Allow your fingers to spread wide on your stomach as it expands.

Keep your shoulders relaxed. Do not let them rise.

Once your lungs feel full, exhale while humming. Make sure to keep your lips closed.

Repeat for several breaths.

Beyond Breathing - Tips to keep lung health during this Covid 19 Pandemic?

During these unprecedented times, not only is it important to stay safe for your family and friends, but it is equally critical to keep your lungs and immune system healthy so as to improve your body's ability to fight off infections and illness. Your mental health and wellness should be your number one priority so that you can continue to thrive and help others in your daily life. Here are some easy and effective tips for lung health and better breathing habits:

Hydration- Proper hydration keeps your lungs lubricated so that irritants and mucus thin out.

Diet-Food choices are very important for lung and immune system health. There are many foods that assist the body with decreasing inflammation in the airways. Foods that are high in vitamins and antioxidants like fruits, vegetables and omega-3 are excellent choices.

Avoid Smoking- Cigarettes, cigars, vapes should be avoided at all times. Not only can smoking cause lung cancer but inhaling anything other than air into your lungs leads to inflammation.

Vaccination- Since the flu can seriously compromise your pulmonary health, it is important to avoid getting the flu.  While the vaccine is viable for everyone at this moment in time, it is an important consideration to get the flu or Covid vaccine to reduce your chance of catching a debilitating virus. Please stay safe and ready to fight off infections.

Prevent infection- One of the best ways to protect your lungs and prevent infection is to not contaminate your eyes, nose or mouth with pathogens that live on surfaces. Washing your hands with soap and running water is the most effective way of doing this. It is also important to listen to the advice of public health experts and remain home, avoiding crowds as much as possible.

Exercise- Keeping your mind and body fit increases your immunity. It helps you keep your physical health in check, fights stress and anxiety. Breathing exercises are particularly useful in restoring lung function and fighting any post Covid symptoms.

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The Best Breathing Exercises for COVID Recovery - Breath Technologies

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Yes, breathing practices can help you recover from Covid or any other respiratory illness. "Working toward recovery starts simple: with a focus on breathing," according to Johns Hopkins physical therapist Peiting Lien . Peiting is one of many medical professionals recommending breathing practices to positively impact your breathing and lung function during Covid recovery.

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Click here to learn 4 Breathing Techniques for reduce the stress. Breathing exercises help us slow down and relax.

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Breath Technologies has compiled a vast array of breathing and breath resources for your health journey. Start here!

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Breath Technologies is founded on the principle to help the world improve overall emotional and physical health by improving breathing habits. For more information, visit our website: https://breathtechnologies.com/

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Breathing Techniques & Exercises | Breath Technologies

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Breath Technologies help the world improve overall emotional and physical health through various breathing techniques & exercises.