Breathe Better, Feel Better: Why Deep Breathing Works

​Breathe Better, Feel Better: Why Deep Breathing Works
We breathe all day, every day—but most of us don’t breathe deeply.
Deep, slow breathing (called diaphragmatic or belly breathing) is a simple, powerful tool to help you feel better—physically, mentally, and emotionally. It takes just a few minutes and can be done anytime, anywhere!
 
Why Deep Breathing Matters
When we breathe deeply, we activate the “rest and digest” part of our nervous system. This calms the body, reduces stress, and improves oxygen flow to the brain, muscles, and organs.
 
Top Benefits of Deep Breathing
Reduces stress and anxiety
Improves posture
Supports digestion
Boosts energy
Lowers blood pressure
Cleanses the body
Enhances immunity
Improves sleep
Why Sighing?
Have you ever let out a big sigh and feel better? That’s your body doing a full reset.
Sighing (a double inhale, followed by a long exhale) helps reopen tiny air sacs in the lungs, resets your nervous system, and reduces tension. According to researchers at Stanford, we sigh every few minutes to keep our lungs working properly and maintain emotional balance.
It’s like a natural reboot button for your body and mind. Don’t hold it in—let it out.
How Chiropractic Can Help You Breathe Easier
Your spine, rib cage, and nervous system all play a crucial role in how well you breathe.
Misalignments (also called subluxations) in the spine, particularly in the thoracic (mid-back) and cervical (neck) regions, can restrict movement in the rib cage or diaphragm. This can reduce lung expansion, making it harder to take full, deep breaths.
Chiropractic adjustments help restore mobility and alignment in the spine and rib joints, improving chest expansion and allowing your lungs to function more efficiently. Better posture also supports healthy breathing by opening up space in your chest and abdomen.
Patients often report being able to breathe deeper and feel more relaxed after chiropractic care.
 
 
3 Simple Breathing Exercises
Your breath is available to you all the time and its free, so here are 3 Simple Breathing exercises to add to your daily routine - try one or more exercise every day for at least 5 minutes in the morning and or evening for the next 7 days. Watch how easy it is to change your body’s response to life's daily stressors. 
Best times: right after waking, before sleep, during stressful moments.
1. Belly Breathing
Sit or lie comfortably.
Place one hand on your belly, one on your chest.
Inhale slowly through your nose so your belly rises.
Exhale gently through your mouth.
Repeat 5–10 times.
2. Pause Breathing
Inhale deeply through your nose (belly expands).
Hold for 2–3 seconds.
Exhale slowly for 6 seconds through the nose.
Repeat 5–10 times.
3. 2–4 or 3–6 Breathing
Inhale for 2–3 seconds.
Exhale for twice as long (4–6 seconds).
Repeat 5–10 times.
If stressed or anxious: These 3 breathing exercises can be done any time and are fantastic at quickly resetting your nervous system out of the sympathetic (stressed) nervous system into the parasympathetic (chilled out) nervous system. Add a sigh on the exhale to see how this further relaxes your body and nervous system.
 
Start Small, Breathe Daily
Deep breathing is like training a muscle—it gets easier with practice. Start with just 1–2 minutes a day and build from there.
And if you’re dealing with tension, posture issues, or breathing difficulties—chiropractic care can help. Book a visit to see how we can support your breathing and whole-body health.
 
References

1. Ma, X. et al. (2017). The effect of diaphragmatic breathing on stress and attention in healthy adults. PLOS ONE. DOI:10.1371/journal.pone.0184845
2. Zaccaro, A. et al. (2020). Psycho-physiological effects of slow breathing. Frontiers in Psychology, 11, 530. DOI:10.3389/fpsyg.2020.00530
3. Nivethitha, L. et al. (2016). Effects of yogic breathing on cardiovascular parameters. International Journal of Yoga, 9(2), 118–122.
4. Li, P., & Yackle, K. (2016). Sighing: A neural reset button. Nature, 530, 293–297. DOI:10.1038/nature16964