5 ways breathing exercises boost your health

A businesswoman doing breathing exercises in her office. (Courtesy)

Breathing exercises may sound simple, but are powerful tools for improving both your physical and mental well-being. Research shows that these techniques can reduce stress, improve lung capacity, and even support heart health.

According to the American Lung Association, breathing typically feels easy when our lungs are healthy, as the diaphragm does most of the work of pulling in fresh oxygen and releasing waste gases.

However, targeted breathing exercises can make this process even more efficient.

Here are five benefits of regular breathing exercises:

1. Reduce stress and anxiety 

Deep breathing slows the heart rate and activates the body’s relaxation response, helping to reduce stress and anxiety. The National Institutes of Health (NIH) notes that slow, deep breaths can lower cortisol, the body’s stress hormone.

2. Improve lung capacity 

Breathing exercises engage respiratory muscles including the diaphragm, hence helping the lungs to expand more efficiently. Diaphragmatic breathing, for example, is highly effective for lung health. According to the American Heart Association, this can help reduce respiratory effort and improve oxygen intake, enhancing your stamina and lung function over time.

3. Lower blood pressure 

For heart health, breathing exercises are incredibly beneficial. The American Heart Association states that slow, rhythmic breathing can dilate blood vessels, improving circulation and reducing blood pressure. Alternating nostril breathing is one great way to regulate blood pressure. Regular practice may lower your risk of heart disease and stroke.

4. Enhance digestion 

Stress can interfere with digestion, causing issues like bloating or constipation. The American Gastroenterological Association (AGA) explains that stress management, including breathing exercises, can support digestion by lowering cortisol levels, which often disrupt normal digestive function. Abdominal breathing can reduce stress hormones, improve nutrient absorption and help ease digestive discomfort.

5. Improve mental clarity 

Finally, breathing exercises can also sharpen focus and mental clarity. The ‘5-5-5 method’ (inhale for five counts, hold for five, exhale for five) helps oxygenate the brain and clear mental fog. The National Centre for Complementary and Integrative Health notes that slow, deliberate breathing can bring calmness, enabling better focus and reducing distractions.