©DR. SARAH GLASSFORD 2019

The Power of Deep Breathing




🔹Deep breathing → influences hormones, cell signalling & brain waves🔹

Try it out and follow the square with your inhale and exhale! 🌬

Breathing deeply is a simple yet POWERFUL thing! It’s a quick and easy way to immediately tell our nervous system to chill ✋🏼

Deep/diaphragmatic/slow breathing allows us to connect to our body and influences our nervous, cardiovascular and respiratory systems. Studies show that deep breathing reduces anxiety, overwhelm, stress and negativity while improving the ability to focus ✔️

Physiological changes occur to promote relaxation, resilience, and health. Deep breathing: • lowers cortisol, our stress hormone • increases parasympathetic activity • increases alpha brain waves • increases oxygen exchange & lung function • reduces heart rate and blood pressure • increases circulation • improves cardiac output

Deep breathing should be done regularly to get the most benefit but can also be used when you’re feeling overwhelmed, frazzled, or you just can’t focus💥. Have you noticed when you’re stressed that you have super shallow breathing?

Take some deep breaths! 🔹 sit upright in a comfortable position 🔹take a slow deep breath in through your nose 🔹direct the air down to your abdomen & let your belly expand (let that 6 pack go 😝) 🔹exhale through nose or mouth 🔹notice how you feel!

Even 5-10 deep breaths can have a big impact 🙌


Sources 👇 Ma, X., Yue, Z., Gong, Z., Zhang, H., Duan, N., & Shi, Y. et al. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers In Psychology, 8. Publishing, H. (2018). Take a deep breath - Harvard Health. Retrieved from https://www.health.harvard.edu/staying-h…/take-a-deep-breath Russo, M., Santarelli, D., & O’Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298-309. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers In Human Neuroscience, 12.