ENHANCING LONGEVITY THROUGH BREATHWORK (DEEP BREATHING) AND EXERCISE

The research shows that any breathing technique that directly slows the breath down to ten breaths per minute can achieve the benefits of mental and physical well-being: relaxation, focus, and ultimately increased longevity, if done regularly .

To go a step further, “diaphragmatic breathing” or “deep breathing,” defined as an efficient integrative body–mind training for dealing with stress and psychosomatic conditions, involves contraction of the diaphragm, expansion of the belly, and deepening of inhalation and exhalation, which consequently decreases respiration frequency and maximizes the amount of blood gases. Neuroendocrine response in terms of reduced cortisol levels is largely linked to this type of breathwork.

Published by Pacific College of Health and Science

Breathing Exercises to Try

Deep Abdominal Breath

This breath can be done anytime you need to slow down and relax. When we take a deep abdominal breath, it encourages the use of our diaphragm (primary muscle of relaxed breathing).

How to do it:

You can lay on your back or sit tall in your chair with your eyes open or closed, softly. Relax your jaw and tongue away from the roof of the mouth. Take an inhale and let the belly expand outwards, sending your breath down. On your exhale through your nose, slowly draw the belly button towards your spine. Elongate the breath to your comfort level. Repeat for 1-2 minutes.

4-7-8 Breath

This technique can be done to alleviate stress and anxiety, and learning how to breath more slowly with control. Only practice this if you feel comfortable holding your inhale for 7 seconds.

How to do it:

Lay down or sit tall in your chair with your eyes closed or open, softly. Relax your jaw and tongue away from the roof of the mouth. Inhale for 4 seconds (counts), holding the breath in for 7 counts. Slowly exhale for 8 counts out of your mouth. Repeat for 1-2 minutes, longer if desired.