Can proper deep breathing improve sleep? A mind-body healing method recommended by Harvard and Vogue

Introduction

In the busy modern life, people are increasingly neglecting the power and importance of breathing. Breathing is not only a basic function for sustaining life but also a bridge connecting the body, mind, and spirit, a tool for achieving mindfulness.

In the 1970s, Dr. Herbert Benson, a cardiologist, developed techniques to evoke the relaxation response at Harvard Medical School. The common feature of relaxation response techniques (meditation, yoga, progressive muscle relaxation, etc.) is learning to breathe deeply.

New York City Mayor Eric·Adams announced that starting inFall 2024, all public schools in New York City must provide2-5 minutes of mindfulness breathing practice daily.

Let us keep up with the healing trend, delve into the principles and benefits of breathing, and explore how to practice it in daily life.

Definition of Deep Breathing

Deep breathing is also known asabdominal breathing andrhythmic breathing. When you breathe deeply, the air entering through your nose completely fills your lungs, causing your abdomen to rise.

In contrast, chest breathing limits the diaphragm's range of motion, resulting in "shallow breathing."

Benefits of Deep Breathing

• Stress Relief and Anxiety Reduction: Deep breathing can lower heart rate, stabilize blood pressure, calm the mood, and enhance control over physical and mental states.

• Improved Memory and Decision-Making Ability: Deep breathing can increase the oxygen supply to the brain, promoting memory and problem-solving abilities.

• Helps Alleviate Chronic Pain: Focusing on breathing can reduce the body's sensitivity to pain.

• Helps Fall Back Asleep: Deep breathing helps relax the mind, making it easier to fall back asleep.
  
  

Daily Deep Breathing Practice Methods

Abdominal breathing is an effective deep breathing practice method that can be easily practiced in daily life:

1. Find a quiet place to sit and keep your body relaxed.
2. Place your hands on your abdomen and feel the rise and fall of your abdomen as you breathe.
3. Slowly inhale, allowing your abdomen to expand outward.
4. Slowly exhale, allowing your abdomen to contract inward.

During practice, pleasefocus on your breathing.

Deep Breathing Planning Suggestions

You can start with2-5  minutes daily, and once you feel accustomed and comfortable, gradually increase the practice time.

You can practice multiple times a day. It is recommended to incorporate breathing exercises into your daily life, whether as the first thing after waking up or as a relaxation practice before bed. Whenever and wherever you feel the need for calm, you can find the connection between body and mind through breathing.

Start practicing deep breathing now!

Breathing is not only a fundamental process of life but also a key to physical, mental, and spiritual health. By understanding the definition and benefits of breathing, as well as mastering daily practice methods, we can better utilize this natural resource of breathing. Starting today, let us breathe well together!