Deep Breathing Techniques

Take a slow deep breath in for a count of 4 seconds

Hold the breath in for 4 seconds

Release the breath for a count of 4 seconds

Hold the breath out for 4 seconds


Breathe in for 6 seconds

Release the breath for a count of 8 seconds


Focus on the pause in your breath

When you breathe in and out there are two slight pauses.

Breathe in, there is a slight pause. Breathe out, there is a slight pause.

Just focusing on these pauses, the breath becomes deeper and slower.

Breathing oxygenates your blood, supports your brain, and allows you take in energy. A shallow or irregular breathing pattern caused by stress can disrupt the balance of oxygen and carbon dioxide in the body. Without sufficient oxygen, your body becomes more susceptible to health problems. A study published in The Lancet showed that cardiac patients who took 12 to 14 shallow breaths per minute (as opposed to six breaths per minute which is considered optimal) were more likely to have low levels of blood oxygen, which “may impair skeletal muscle and metabolic function, and lead to muscle atrophy and exercise intolerance.”

Regular deep breathing may prevent illness, as the more stale air you exhale, the more fresh air you can inhale, which gets deeper into the lungs and your body tissues, kicking the waste out. Dr. Kurt W. Donsbach explains that “one of the most overlooked benefits of extra oxygen in the tissues is their ability to detoxify more efficiently.” Deep breathing also helps to lower the heart rate and blood pressure,  increase circulation throughout the body and improve energy, fatigue and insomnia. In the 1930′s Nobel Prize winner Dr. Otoo Warburg discovered that cancer cells do not thrive in an environment that is well oxygenated. Since then, several alternative and traditional medical doctors have touted the health benefits of deep breathing.

If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.” – Dr. Andrew Weil