{"id":2546,"date":"2021-01-04T22:00:04","date_gmt":"2021-01-04T16:30:04","guid":{"rendered":"http:\/\/blog.adityabirlahealth.com\/?p=2546"},"modified":"2025-07-03T16:58:37","modified_gmt":"2025-07-03T11:28:37","slug":"beat-stress-by-breathing-right","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/01\/04\/beat-stress-by-breathing-right\/","title":{"rendered":"The Benefits Of Deep Breathing: Stress Relief, Improved Health, And More"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Stress is an inevitable part of life. From work to relationships, sometimes there\u2019s no avoiding it. Although we can\u2019t do much to avoid it completely, we can take a few steps towards controlling it. The internet will show you several ways to combat stress, however, we explain one method that has been tried and tested for ages \u2013 deep breathing. Breathing is an automatic function and when stressed, one can suffer from laboured breathing and even hyperventilation. By focusing on deep breathing, we can manage stress and its negative side effects too.<\/span><\/p>\n<h2>Breathing and stress<\/h2>\n<p>As you probably already know, the primary function of breathing is getting oxygen into the body and removing carbon dioxide. The change caused by stressed breathing can hamper the intake of oxygen and can cause anxiety, thereby making the physical symptoms of stress even worse. Controlling your breathing can help to decrease some of these symptoms.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-2560 aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2017\/03\/breath-right-for-stress-controlled-breathiing.jpg\" alt=\"breath-right-for-stress-controlled-breathiing\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<h3>Controlled breathing can benefit you by:<\/h3>\n<ul>\n<li>lowering your blood pressure;<\/li>\n<li>lowering your heart rate;<\/li>\n<li>reducing stress hormones;<\/li>\n<li>balancing out levels of oxygen and carbon dioxide; and<\/li>\n<li>improving your immune system.<\/li>\n<\/ul>\n<p>There are different breathing exercises and techniques to relax. All you need is a quiet, relaxed environment where you won\u2019t be disturbed for at least 10 to 20 minutes.<\/p>\n<h2>Breathing Exercises<\/h2>\n<h3>1. Equal breathing<\/h3>\n<p>This is one of the easiest breathing exercises and can be done anywhere and anytime. To begin, inhale for a count of four and exhale for the same count. This simple technique calms the nervous system, increases focus and reduces stress.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-2561 aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2017\/03\/breath-right-for-stress-equal-breathing.jpg\" alt=\"breath-right-for-stress-equal-breathing\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<h3>2. Pythagorean breathing<\/h3>\n<p>Pythagorean breathing is an easy way to relax, be present in the moment and de-stress. Inhale slowly for five seconds, hold the breath in for three seconds and finally exhale slowly for four seconds. Initially, you may need a clock to time yourself, but you\u2019ll soon get used to it. There\u2019s no need to unnecessarily prolong the duration between breaths.<\/p>\n<h3>3. Alternate nostril breathing<\/h3>\n<p>Alternate nostril breathing infuses a sense of calm and centred awareness on the individual if practised regularly. Start by sitting comfortably. Hold your right thumb over your right nostril and inhale through your left. At the peak of the inhalation cut off the left nostril with your ring finger and exhale through your right nostril. Performing this every morning is sure to set a right tone to your day.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-2559 aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2017\/03\/breath-right-for-stress-alternate-nostril-breathing.jpg\" alt=\"breath-right-for-stress-alternate-nostril-breathing\" width=\"800\" height=\"534\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/534;\" \/><\/p>\n<h3>4. Abdominal breathing<\/h3>\n<p>Abdominal breathing does not only help in reducing stress, it\u2019s also proven to help reduce high blood pressure. The technique used is to take deeper breathes so it seems like the air is pushed down to your abdomen instead of stopping at your lungs. When you inhale, the diaphragm contracts and moves downward and expands your lungs, filling them with air. When your exhale, the diaphragm muscles relax and move upwards, which drives air out of the lungs.<\/p>\n<p>When performing this exercise put one hand on your chest and another on your stomach. Take six to ten breaths a minute, long and deep, enough to ensure that your lungs expand and stretch your diaphragm. The hand on your chest should not move when you inhale and exhale, but on the other hand, the hand on your abdomen should move in time with your breathing.<\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Stressed breathing can reduce oxygen intake and increase anxiety, which can worsen the physical symptoms of stress.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Controlled breathing techniques can help lower your heart rate and blood pressure, while also reducing stress hormones.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some effective exercises include equal breathing, Pythagorean breathing, and abdominal breathing.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on<a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/diet-and-nutrition\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6NWZmOToyZDE5NWY3ZDZkOGE4ZGRiMzMwYTk0YjkxZWE0MTIwYTQ2ZDZmZWQzNGQ5OGEwMGYzY2FjOWUzNmZhYTA5OTkyOnA6VDpO\">\u00a0<b>nutrition<\/b><\/a><b>,<\/b><a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/health-and-fitness\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6OWE3ZTowODU0MGJjMGMyNzk5MDNkMjI1ZTEzOGY1YTczM2NiMDEzYTcwZGI1ZGVmY2E1ZDQwMWIzZGM0NDQ2MDRiY2Q3OnA6VDpO\">\u00a0<b>fitness<\/b><\/a><b>,<\/b><a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/mindfulness\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6YjI2NDo1ODYwNTgzODRmYzk0YzQ0MjkzNDhmOTE0NTYxNzVjYThlZmQwNTQzZGJjYzFmOGY2YmNhNDU2ODAwZmI1ZTI0OnA6VDpO\">\u00a0<b>mindfulness<\/b><\/a><b>, and<\/b><a href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/lifestyle-conditions\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6ZTU5Mzo3MGM1N2M5Y2Q1NTJlODQ0ZjFlNDZjMGQyYTk1MDk0ZTM2M2ZkNjc3ZjUzMzUwNzRjMmFkNjRjOGE1OWVkM2IxOnA6VDpO\">\u00a0<b>lifestyle conditions<\/b><\/a>\u00a0like Asthma, Blood Pressure, Cholesterol, and Diabetes. 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href=\"https:\/\/protect.checkpoint.com\/v2\/___https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/health-tools\/bmi-calculator\/___.YXBzMTphZGl0eWFiaXJsYWNhcGl0YWw6YzpvOjk5OGQ2YmY0YzA2ODgwNDA2ZGRlOGY5NjQxNzUxMzQwOjY6NzUwMzpkM2QxNThiZDNmNTExODU5ODJmMzg1NGZhOTY4N2VmZDdiMDNiMGQyOGZhZGU3MjI3MWNjMTYyMjYwZmVmMjBhOnA6VDpO\">\u00a0BMI Calculator<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stress is an inevitable part of life. From work to relationships, sometimes there\u2019s no avoiding&#8230;<\/p>\n","protected":false},"author":13,"featured_media":2562,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2180,4551,6,1400,4227],"tags":[416,415,412,410,411,413,414],"class_list":["post-2546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-21startsabhi","category-allforhealth","category-health-and-fitness","category-fitness-video","category-yoga","tag-abdominal-breathing","tag-alternate-breathing","tag-benefits-of-breathing-right","tag-breathing-and-stress","tag-controlled-breathing","tag-equal-breathing","tag-pythagorean-breathing"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Benefits Of Deep Breathing: How Does It Help?<\/title>\n<meta name=\"description\" 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