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Breathe in, breathe out: Benefits of deep breathing
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Breathe in, breathe out: Benefits of deep breathing

Taking deep breaths enhances lung capacity and helps to alleviate pain by reducing the release of inflammatory markers
Deep breathing enhances lung capacity and helps to alleviate pain by reducing the release of inflammatory markers
Photo by Anantha Subramanyam K/Happiest Health

Deep breathing is an exercise that cleanses the airways and improves lung health. Saatvika Mangharam, who runs Ekya Yoga studio in Bengaluru, shares that even one deep breath can make a stressed person calmer.

Mamu Bora (46), a homemaker from Assam, had a sudden neurological breakdown fifteen years back, where her legs stopped functioning and she suffered walking difficulties. When she recovered, doctors advised her to walk in order to prevent another breakdown. But she felt exhausted to do even simple activities, let alone walk.

“I learnt pranayama, a type of deep breathing exercise. As I kept on practicing, I slowly regained my strength to walk, go to work and handle my kids. Today, I can easily walk a ten-kilometre distance. My mental and physical well-being have also drastically improved,” says Bora.

How does deep breathing work?

Lungs are the only organs which is under both voluntary and involuntary control of our body, says Dr Apar Saoji, principal, School of Yoga and Naturopathic Medicine, Swami Vivekananda Yoga Anusandhana Samsthana (S-VYASA), Bengaluru.

The total lung capacity in healthy adults is about six litres of air. “But when it comes to normal volume of air that we inhale or exhale [tidal volume], that is only about 500 ml. We have the ability to breathe much more and enhance our lung capacity through controlled, conscious deep breathing,” explains Dr Saoji.

Deep breathing activates the parasympathetic nervous system, which is responsible for relaxing the body, says Dr E Ravinder Reddy, a pulmonologist in Kamineni Hospitals, Hyderabad.

He adds that an anxious person will show rapid, shallow breathing. “A deep breath will immediately slow down the rapid breathing as the parasympathetic nervous system is activated, making the person feel calmer,” he explains.

Ways of deep breathing

According to Mangharam, deep breathing, which should be done slowly and smoothly, can be performed in the following ways:

  • Lengthening the duration of inhalation and exhalation
  • Equal intervals of inhalation and exhalation
  • Longer exhalation for more relaxation

“A beginner can start by simple observation of the breath and slowly increase the duration of inhalation and exhalation by keeping count,” mentions Dr Saoji.

He further mentions about physical activities that can be synced with the breath, like hands stretch breathing. This exercise involves putting your hands together, bringing them towards your chest and then extending them outwards. “You expand the lungs by moving the hands and shoulders, positioning your lungs in such a way that the ability to breathe improves,” explains Dr Saoji.

There are different exercises which you can get started with like pranayama, surya namaskara, kapalabhati (skull shining breathing), etc.

How does it help the lungs?

Mangharam says, “We are often not breathing to our full capacity. So, there is residual air left in our lungs. Deep breathing can help clean out the stale air. This leads to better oxygenation of the lungs, resulting in increased lung capacity.”

An article published in the Indian Journal of Anaesthesia mentions that deep breathing exercises can prevent or treat atelectasis (partial or complete collapse of the lungs), which is the main cause of post-operative lung complications.

According to an article published in Minerva Anestesiologica, deep breathing exercises are performed after surgery to correct any lung abnormalities and stop additional postoperative deterioration. There is evidence that early postoperative chest physical therapy and deep breathing exercises following a heart surgery can considerably enhance recovery.

Role of deep breathing in managing pain

“Substance P is a neurotransmitter released by the nerve and inflammatory cells that makes us feel pain in the body. As we take deep breaths, the substance P release will be reduced. As a result, the perception of pain will reduce,” explains Dr Reddy.

He adds, “While rapid, shallow breathing can result from pain, controlled deep breathing is a way of minimising it.”

Takeaways

  • Deep breathing enhances lung capacity by cleansing as well as fully using the lungs through controlled conscious breathing.
  • One can begin deep breathing exercises by lengthening the duration of inhalation and exhalation.
  • Studies say deep breathing helps alleviate pain in the body by reducing the release of inflammatory markers.

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