Deep Breathing Exercises Explained
It can make a drastic difference during your cancer journey to take a few deep breaths every day. Practicing some deep breathing exercises for a few minutes each day is one of the simplest and most convenient ways to combat stress and anxiety. In addition, it helps to reduce pain, control blood pressure, and improve digestion.
This is a simple technique that can be done anywhere and requires not much energy. It is therefore the ideal stress relief when the side effects of treatment are hitting you hard. In response to stress, our brain releases cortisol, the stress hormone. When we deep breathe, our heart rate slows down, more oxygen enters the bloodstream, and our brain relaxes, which reduces cortisol. Furthermore, deep breathing reduces pain by releasing endorphins, a pleasure-related chemical.
The Benefits of Deep Breathing
| Stimulates the Lymphatic System | Breathing is in charge of 70% of cleansing the body of toxins (the other 30% is through bladder and bowels.) If you do not breathe fully, your body must work overtime to release these toxins. |
| Improves Immunity | When your blood is fully oxygenated, it carries and absorbs nutrients and vitamins more efficiently. The cleaner the blood, the harder it is for illnesses to stay. |
| Increases energy | The more oxygen that is in the blood, the better our body functions. |
| Lowers blood pressure | As your muscles relax, this allows your blood vessels to dilate, which improves circulation and lowers blood pressure. Deep breathing also slows and regulates the heart rate. |
| Improves digestion | The more you breathe deep, the more healthier blood flow you will produce, which in turn promotes your organs to function more effectively, including your intestines. |
| Helps support correct posture | In order to take a deep breath in, your lungs take up maximum space, your diaphragm pulls down, so in turn your torso straightens in order for this to be possible. |
There are many breathing techniques, some might work better than others, so it is worth trying them all and seeing which works best for you. Below are my favourite breathing techniques that helped me throughout treatment and recovery.
Start with the belly breathing exercise
It's best to start with belly breathing, if you have never done breathing exercises before. The other exercises are more advanced. A top tip for when doing these exercises is to picture your favourite place or memory.
Deep Breathing Exercises
| Belly Breathing |
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| 4-7-8 Breathing |
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| Relaxed Breathing |
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| Roll Breathing |
You can do it in any position. But while you are learning, it is best to lie on your back with your knees bent.
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| Morning Breathing |
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Practice any of these breathing techniques daily for several weeks until you can do it almost anywhere. You can use it as an instant relaxation tool anytime you need one!
For help and tips on how to relax read - 'Using Guided Imagery to Relax'
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