11 Benefits Of Deep Breathing [Research-Backed]

Deep breathing is not just a technique for relaxation.

Research shows that deep breathing can provide you several health benefits.

Deep breathing exercises have shown to be able to help with anxiety, stress, and insomnia.

It calms the central nervous system and prepares the body for a deeper sleep.

It also works as meditation to calm the mind.

If you want to learn a simple technique on how to deep breath, go to our article Beginners Guide: How-To Deep Breathe.

1. Deep Breathing Eliminates Toxins

Our body is designed to release toxins when we exhale.

Carbon dioxide is a natural toxic waste that comes from the metabolic processes in our body, and must therefore be expelled regularly.

But when our lungs get used to rapid breathing, we can not get rid of all this waste.

Especially when stressed, we should spend at least ten minutes during deep breathing, 2-3 times a day.


2. Deep Breathing Helps You Sleep Better

Taking slow, deep, long breaths will signal your body to detoxify and return to a sense of calm - which can help you sleep better.

People with insomnia are often suggested practicing breathing exercises, along with meditation before bedtime for good sleep.


3. Deep Breathing Reduces Certain Viruses

Deep breathing changes the pressure in the lungs and helps the lymphatic system to better clean out the extra fluid or debris that sometimes builds up and causes congestion in the lungs.

It has been shown to reduce the ability of certain viruses to replicate.


4. Deep Breathing Stimulates The Lymphatic System

The lymph task in our body is to remove dead cells and other waste from the body.

Deep breathing facilitates the movement of lymph through the bloodstream and dramatically increases the elimination of toxins.

It allows the blood to flow properly so that our body can function more efficiently.


5. Deep Breathing Improve Cognitive Ability

Deep breathing exercises enhance your ability to pay attention and sharpen your brain. But also slow down or prevent cognitive decline.

It can give you benefits like increased ability to focus and get more positive emotions.

But also decrease mind wandering and emotional reactivity.


6. Deep Breathing Lowers Blood Pressure

When your muscles relax, your blood vessels dilate which in turn improves circulation and can lower your blood pressure.

Deep breathing slows and regulates the heart rate, which also can help to lower your blood pressure.


7. Deep Breathing Reduces Inflammation

Inflammation requires an energy source to thrive in your body.

By regular deep breathing, you are keeping your body fully oxygenated which can help to reduce inflammation.


8. Deep Breathing Improves Digestion

Deep breathing can improve your digestion.

Giving your body more oxygen in a more even way will allow the digestive system to work more efficiently.

Furthermore, this helps to increase blood flow and stimulate bowel movements.


9. Deep Breathing Reduces The Feeling Of Pain

Something we often do almost unconsciously when we feel pain is holding our breath.

It is a natural brain mechanism that occurs when we are injured.

When you get hurt or are injured:

Try to hold your breath for a few seconds before taking a deep, slow breath.

In this way, you will release endorphins, which is a natural painkiller in the body.

But if you suffer from chronic or regular pain due to arthritis, lupus, or fibromyalgia, it is better if you breathe slowly, rather than hold your breath.


10. Deep Breathing Relaxes Body And Mind

When you are angry, tensed, or scared, your muscles tighten, and your breathing becomes shallow. Your breathing constricts.

Your body is not getting the amount of oxygen it requires.

Long deep breathing reverses this process, allowing your body and mind to calm down.


11. Deep Breathing Will Help You Get Better Posture

Something as simple as practicing deep breathing will help you to improve your posture, especially when it comes to your back and neck.

By filling the lungs with air, you stimulate the spine to place itself in a more harmonious, balanced way. And in a correct position.


Conclusion: Everyone Should Learn How To Breathe Deep

Learning how to breathe deep is something worth trying.

The benefits you can get are numerous and you get a nice break in the middle of the day, or whenever you decide to do it.

If you want a simple step-by-step guide on how you go about to deep breath, using a simple technique, I recommend you check out our article Beginners Guide: How-To Deep Breathe

Good luck and breath on!

Sara Niemelä

co-founder Care Omnia, Head Content Creator

Author Image of Sara Niemelä

Nutrition is my passion. I've spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies.

I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family.