According to Amit Rayvery, “If you wish to conquer the anxiety of life, live in the moment, live in the breath.” However, did you know that your breathing habits such as shallow breathing can be detrimental to your health? On the other hand, deep breathing has been proved by science to strengthen the immune system, reduce stress, and improve overall health. In this post, we will look at the impact of breath work on the immune system, the findings of the studies done to date, and how you can improve your health by practicing deep breathing.

The Impact of Deep Breathing on Your Body

This is known as deep breathing or diaphragmatic breathing; it entails breathing slowly and fully using the diaphragm. This breathing pattern activates the parasympathetic nervous system tha  is calming.

On the contrary, shallow breathing keeps the body in a state of stress. However, most people breathe from the chest, which is stressful and does not provide enough oxygen to the body.

 Deep breathing exercises are known to help lower blood pressure, boost the immune system, reduce stress and anxiety, and increase blood oxygen levels.

The Relationship Between the Immune System and Breathwork

Your body is protected from germs, viruses, and other dangerous intruders by the immune system. It is for this reason that a strong immune system reduces the chances of contracting diseases and also helps in recovering from illnesses.

Deep breathing has been learned to enhance immune function through the reduction of stress hormones and increase in cell oxygen delivery. Stress weakens the immune system; thus, making the person more susceptible to diseases. This is opposed by deep breathing, which promotes balance and calmness.

Studies on Immunity and Breathwork

Research studies that support the link between immune function and deep breathing:

1. In a 2014 study for example, PNAS reported that individuals who practiced breathing exercises had stronger immune responses to flu and higher levels of anti-inflammatory proteins.
2. According to a study conducted in Frontiers in Psychology (2018), controlled breathing exercises that lowered cortisol, the stress hormone, improved immunological function.
3. In Psycho-neuroendocrinology (2020), research showed that mindfulness breathing exercises improved immunological markers and general wellness.

These studies show that reducing stress and improving the function of the body through deep breathing can strengthen the immune system.

How the Immune System Is Weakened by Stress

Stress is detrimental to the immune system. Stress causes the body to lower immune function through the release of cortisol. This hampers the body’s ability to fight off infections and get better from illnesses. Symptoms of chronic stress include; Frequent colds or illnesses; Exhaustion and low energy; Digestive issues; and Difficulty in sleeping. Another way of relieving stress and boosting immunity naturally is through deep breathing.

Different Types of Breathwork to Boost Immunity

You can try out several types of deep breathing exercises. Here are three simple ways:

1.   Diaphragmatic Breathing

• Sit or lie down comfortably.
• Place one hand on your tummy and the other on your chest.
• Breathe deeply through your nose and your stomach should rise.
• Breathe out slowly through your mouth.

For five to ten minutes, repeat.

2. Breathing in a box

• Inhale for 4 seconds.

Do not breathe for four seconds.

• Exhale for 4 seconds.

Hold for four more seconds.

Repeat for a few minutes. This technique is used by athletes and the military to enhance their relaxation and attention.

3. Alternate Nostril Breathing

• Sit comfortably.
• Breathe in through the other nostril with one nostril closed by your thumb.

Exhale when closing the other nostril.

Gentle Breath: How Mindful Breathing Can Help You Stay Focused and Calm • Repeat with other sides.

It is well known that this method balances the neurological system and enhances lung function.

Additional Health Benefits of Deep Breathing

The practice of deep breathing produces various health benefits in addition to strengthening immunity:

1.Enhances Lung Performance

Your body operates more effectively through deep breathing because it expands your lungs to take in additional oxygen.

2.Promotes Mental Clarity

The delivery of oxygen to the brain through breathing exercises leads to better focus while reducing brain fog.

3.Reduces Blood Pressure

Deep breathing causes the blood arteries to relax which leads to natural blood pressure reduction.

4.Facilitates Digestion

A peaceful nervous system enables better digestion while supporting gut health.

5.Promotes Deep Sleep

Breathwork (pranayam) performed before sleep helps your body and mind relax which leads to better sleep quality.

How to Develop the Habit of Deep Breathing

 Breathwork exists as an easy practice which you can easily incorporate into your daily routine. Here are some pointers:

• Begin with only five minutes each day.
• Perform deep breathing exercises at the time of waking up and before going to bed.
• Practice breathwork (pranayam) to maintain composure when under pressure.
• Yoga or meditation practice together with deep breathing will provide additional health benefits.
• You can find assistance through guided breathing applications.

Through regular practice deep breathing develops into an automatic part of your life which helps you stay resilient and healthy.

Conclusion

Deep breathing serves as an effortless yet powerful approach to build immunity while promoting better overall health. Research shows that deep breathing strengthens immunity while reducing stress and increasing oxygen levels in the body. Daily breathwork (pranayam) practice enables you to strengthen your natural defences while increasing your energy levels.

 Start your day by dedicating a few minutes to deep breathing practice. Your immune system will be appreciative.