Normally, we tend to put effort in how to stay healthy by eliminating food that doesn’t have nutritional value, along with exercising on a daily basis.
Viviane Probst, a contemporary and healing dancer with a background in psychology, says the most forgotten aspect is deep breathing.
She points out that focusing on things that help reduce and manage stress is important, and that taking deep breaths can help ensure that.
For instance, she mentions that chronic stress has been linked to heart disease, high blood pressure, diabetes, depression, and anxiety according to the National Institute of Mental Health.
To manage this stress, however, she points out that deep breathing can be an effective intervention and improve many chronic health conditions.
"It’s important to note that breathing exercises are a complementary therapy. In fact, exercising deep-breathing can be done anyway and at any time, making it an ideal practice for anyone who wants to do it,” she says.
It’s very empowering to be able to use breathing to help reduce stress and improve focus,” she adds.
Edward Mashami, a Kigali-based physiotherapist, says tension can be reduced with some deep breaths.
This helps you relax and reduce muscle tension, which can ease pain such as a headache. It can also reduce tension in the neck and shoulders.
"This technique will help you feel more relaxed and at the same time ensure a good night’s sleep, thus making you feel better in general,” he says.
He further explains that it’s important to understand that deep breathing might not instantly cure a headache, but practicing regularly or the moment you feel a headache might be of help.
Probst says by practicing deep breathing, you help your body and mind relax, thus keeping stress at bay.
She says that studies have indicated that when one is under stress, your sympathetic nervous system is stimulated, which is associated with stress-related symptoms such as faster breathing, and heart-rate elevation, among others.
She points out that slowing down and engaging in deep breathing basically helps the nervous system.
"When you engage in deep breathing, your abdomen is soft as you engage your diaphragm and take a deep breath in with the intention of really filling up the whole lung with air,” she adds.
As with exercise or meditation, Mashami says deep breathing is the most beneficial if you treat it as a daily practice, and that the best results come when you do it quite often, as your body will recognise it as something which is more responsive.
Meanwhile, studies have also indicated that people experiencing anxiety can lower their blood pressure by 30 points or more by doing some deep-breathing.
To get lasting health benefits, including those for blood pressure, consistency, and regular practice is the key.