You breathe every second of every day, but likely without placing your attention on it. It just happens. This life-giving force has the power to heal, but often goes under the radar instead of being given the acknowledgment it deserves.

Here's a quick look at the benefits of a deep breathing practice on a few of the key systems of the body, as well as an overview of some simple breath techniques you can use at home to facilitate the repair of stressed tissues.

Deep, Conscious Breathing

Research into deep breathing have illuminated significant effects on the respiratory, cardiovascular, lymphatic, and autonomic nervous systems. Let’s explore a few of the effects of breathing on these systems of the body.

Deep and conscious breathing increases oxygen to the brain, which supports the most vital system of our body—our central nervous system. Deep, conscious breathing also:

• Affects the balance between oxygen and carbon dioxide levels in the blood, therefore affecting the balance of the “nutrients in/waste out” process that takes place in all cells of the body.
• Assists to balance the sympathetic and parasympathetic systems. Sympathetic response shallows and speeds the breath and prepares for action. Parasympathetic response induces calm and restoration.
• Stimulates neurological sensors that prompts lower blood pressure and heart rate.
• Engages a calming response muscle by stimulating the cranial and sacral parasympathetic nerves.
• Supports venous flow back to the heart (something especially sluggish in people who are more sedentary).
• Influences movement of lymph.
• Creates more movement in the accessory muscles of breathing (scalenes, sternocleidomastoid, pectoralis minor) that are commonly problematic due to poor posture.

These points only scratch the surface of the physiological effects of deep breathing. Additionally, the breath is intimately connected to the mind and emotional state. When the breath is agitated, the mind is agitated, and the body follows.

Four Breathing Exercises

Finding a calming breath can have important health benefits. Following are four breathing exercises that are easy to incorporate into a pre-meditation routine, a post-exercise workout, or any time you need a “slow-down” break.

1. Basic Diaphragmatic Breathing

It’s good to start at the beginning. This breath practice encourages you to breathe deeply, creating a grounded, centered, present energy.

Before you begin, exhale fully.

Next, inhale deeply through the nose, directing the breath into the belly so that it moves outward like a buddha belly on the inhale and deflates on the exhale.

At the top of the inhale, retain the breath for 3–5 seconds.

Then, exhale.

Repeat.

2. Square (or Box) Breathing

This technique is excellent for bringing balance or equanimity to the body and mind.

Begin by breathing slowly in and out through the nose, directing the breath into the belly so that it moves outward like a buddha belly on the inhale and deflates on the exhale.

After two or three simple breaths—and at the end of an exhale—inhale to a count of four seconds.

At the top of the inhale, hold your breath for four seconds.

Now, exhale to a count of four.

At the bottom of the exhale, hold your breath for four seconds.

Repeat 5–10 rounds or until you feel the exercise is complete.

3. Exhale-Crunch Breathing

This technique supports lymph movement from the lower extremities.

This exercise is typically done while lying down; it can even be incorporated into your massage session, while you’re lying face-up on the table.

Begin by taking slow, deep breaths into the belly.

On your exhale, “huff” the air out (as if you are blowing out birthday candles) while simultaneously lifting your head and shoulders off the table in a slight abdominal crunch.

Release and return back to the floor on the inhale.

Repeat up to three times.

4. Ha Breathing

This is a Hawaiian breathing technique used for increasing vital energy while relaxed, as well as enhancing healing work during bodywork sessions. It can be done seated or lying down. The key to this technique is to make the exhale twice as long as the inhale.

Begin breathing slowly in and out through the nose, directing the breath into the belly so that it moves outward like a buddha belly on the inhale and deflates on the exhale.

After two or three simple breaths and at the end of an exhale, inhale to a count of four seconds.

Allow a short pause.

Exhale through the mouth while making an extended sound—“Haaaaaa”—to a count of eight.

Allow a short pause.

Repeat 3–5 rounds.

Just Breathe

It is reported the average human uses only 25 percent of their breath capacity. By simply supporting improvement in the efficiency and capacity of your breath, you can begin to heal all areas of your physical body. Movement, by way of the breath, supports life.

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