Breathe in. Breathe out. We do this all day, every day without a thought. Ask yourself this- when was the last time you took a deep breath? Probably not as frequently as you think. I would venture to say only a few times a day. But did you know that deep breathing is one of our easiest, most convenient and natural tools to combat issues like stress and anxiety, reduce pain, high blood pressure and even aid in digestion.

Some of the newest and most exciting news about breathing exercises comes from a recent study in the Scientific Reports that showed decreased accumulation of beta amyloid peptides in people who regularly performed deep breathing exercises.  The level of beta amyloid peptides a person has is directly proportional to their Alzheimer’s risk. These peptides are thought to accumulate because of stress.  Breathing exercises have been shown to significantly lower stress levels, so these findings make perfect sense.

Here are a few of the benefits breathing exercises:

1) Decreases stress, increases calm. When you become stressed or anxious, your brain releases cortisol, the “stress hormone.” By taking deep breaths, your heart rate slows, more oxygen enters our blood stream and ultimately oxygenates the brain. Deep breathing also ups your endorphins, the “feel good” chemical.
2) Relieves pain. As stated above, deep breathing triggers the release of endorphins, which not only helps create a feeling, but also combats pain.
3) Stimulates the lymphatic system (Detoxifies the body). Breathing releases carbon dioxide, which is toxic to the body. Actually, breathing is a major player in detoxification.  If you do not breathe fully, your body must work overtime to release toxins.
4) Improves immunity. When your blood is fully oxygenated, it carries and absorbs nutrients and vitamins more efficiently. 
5) Increases energy. The more oxygen that is in the blood, the better our body’s energy producing cells function. It also improves our stamina.
6) 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, which also helps with lowering your Blood Pressure.
7) Improves digestion. The more you breathe deep, the more healthy blood flow you will produce, which in turn promotes your organs to function more effectively, including your intestines.

The following are some simple breathing techniques that you can start using today:

4-7-8 Breathing – For when you are feeling stressed

Inhale through your nose for a count of four.
Hold your breath for seven counts.
Exhale through your mouth for eight seconds.
Repeat four times

4-4-4-4 Breathing – For clearing the mind

Exhale all of the air in your lungs.
Hold your breath for four counts.
Inhale for four counts.
Hold your breath for another four counts.
Exhale for four counts.
Repeat three to four times.

Wim Hof Breathing – For improving performance, clarity and energy

Inhale deeply for a count of four
Hold your breath for a count of four
Exhale for a count of four
Repeat 30 times
On the 30th breath count, hold breath for 30 seconds
Take a recovery breath and then hold for 15 seconds
Repeat 3 times.

Pursed Lip Breathing – For shortness of breath

With your eyes closed, inhale through your nose for a count of two.
Pout your lips as if you were going to blow a whistle.
Exhale through your mouth for a count of four to six.
Repeat for 5 to 10 cycles.

Subluxation and nerve interference are caused by stress, so incorporating breathing exercises into your daily routine can help prevent subluxation as well as help hold your adjustments longer.