Normally, we tend to take breaths that are short and shallow, and when we’re under stress, we tend to breathe even shallower. Stress attacks can creep up on you anywhere these days: in the office, at home, in traffic, at a supermarket checkout line. The easiest deep breathing exercise you can do is to close your eyes (not while driving, though) and sit quietly for only a minute, all the while focusing your mind on the center of your forehead.
You can tell if your breathing is still shallow if your shoulders are still moving up and down as you breathe. Devote about 5 seconds for every exhalation and inhalation, but don’t focus too much on your pace. Deep breathing should take your mind off stress so you mustn’t strain yourself while doing it.
It only takes a minute each time but it can do wonders for the circulation of oxygen in your system.
Deep breathing is done by contracting the diaphragm which is a muscle that lies between the chest and the abdomen. You can test yourself to see whether you are a shallow (chest) breather or a deep (abdomen) breather.
Deep breathing is crucial for meditation: There is a deep connection between our mind and body and and the breath is the meeting point  for the body, mind and spirit.
Believe it or not, it is possible to train our lungs to breathe deeply in order to reduce the harmful influences on our health. Deep breathing has a large number of benefits and these range from the physical, to mental and emotional. This form of abdominal breathing is being used the world over to relieve anxiety and stress, as well as help in lowering blood pressure.
So, the easiest & most effective way to relieve yourself of anxiety is to breathe deeply from the abdomen. According to several studies, relaxation techniques such as guided imagery and deep breathing exercises help to improve lung function upto a certain degree.  They improve the quality of life by relieving the overpowering sensation of anxiety experienced by asthma patients.


Relaxation techniques such as deep breathing techniques that include slow, deep breathing have long been known to  normalize blood pressure. Certain Yoga kriyas such as the “pranayama“, which encourage deep breathing, can help you control your breathing and thus  influence your heart rate, blood pressure, circulation, hormone production and stress levels.
Benefits in smoking cessation: Deep breathing is also beneficial to smokers who want to kick the habit. This relaxation technique is the best possible way to relax your muscles that tend to tighten up in a stressful situation. The Sudarshan kriya is a  series of rhythmic breathing techniques that help to eliminate stress, fatigue and negative emotions such as anger, frustration and depression by promoting physical, mental & social well being. Deep breathing exercises are a simple yet powerful way to revitalize our bodies and completely de-stress. The best part is that deep breathing is an easy to learn  relaxation technique that can be made into a life-long companion and can be practiced almost anywhere. Madhavi is a senior editor at UrbanWired with deep love and passion for all things health, wellness, fitness and fashion. If you find yourself thinking of other things, try to re-focus on the breathing technique again.
While we deep- breathe, the breath of life rushes into the lungs and abdominal cavity, enriching our blood. This is proven by the fact that when we are stressed or agitated, our breath becomes laboured and heavy. This is the reason why deep breathing is crucial during meditation, which is a nothing but a process in which we focus our awareness on our consciousness. Perpetual stress leads to a constriction in the chest muscles resulting in a decline in the movement of the chest wall.
Control over your breathing can lengthen your lifespan and increase your vigour and resilience.
The calming effect of deep breathing exercises is important for relaxing blood vessels and the heart.  As mentioned before, proper deep breathing ensures that  sufficient oxygen enters the lungs and later the circulatory system.


Deep breathing is one of the most effective ways to initiate meditation and can be performed anywhere. They reduce the fear and stress that accompany pain and your discomfort automatically decreases. Breathing techniques when combined with other types of healing such as meditation & music, form the basis for  many other relaxation techniques. Remember, breathing gives us oxygen but every deep breath we take, fills us with peace, joy and serenity . But when we are calm, we are able to breathe deeply and refresh and compose both our mind and body.
When the breathing is shallow & rapid, the chest does not expand as much as it would, if you were breathing deeply. In contrast, insensitive and careless breathing weakens our immunity, making us vulnerable to disease.
Scientific research has proved that a patient who experiences phobia & deep rooted anxiety can be trained to perform deep breathing exercises involving slow, deep breathing to reduce anxiety. Once you have perfected breathing into your stomach, you can do the same routine while sitting up. It is the most important function our body performs for indeed, all our other functions depend on it. Relaxation techniques such as deep breathing exercises for anxiety release can bring the body back into a balanced state  and induce a state of calmness and quietude. So, one can consciously train oneself to take deeper & slower breaths for all the benefits of deep breathing.



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