A deep breathing is a key to calm & to help beat stress

Breathe in for five, breathe out for five. We've all heard those simple instructions when we've felt anxious, nervous or stressed. It's a familiar refrain: "a few deep breaths and you'll be fine". But can deep breathing really calm your stress? In short, yes.

In Eastern cultures, breathing has long been recognised as essential for maintaining life force energy or chi. In Western culture, it's finally being recognised as one of the most beneficial things you can do to improve health and wellbeing, yet most of us do it wrong.

Basically, deep breathing occurs when you push downwards on your diaphragm – the large muscle at the base of your stomach – and allow your lungs to fill with air, starting at the bottom and reaching all the way to the top.

Sounds simple but, in fact, most of us do the opposite and suck in the stomach as we inhale, leaving less room for air in the lungs. Or worse yet, we lift our shoulders and only fill the top third of the lungs, taking in the bare minimum of oxygen necessary for survival.

Owing to bad habits such as slouching – which diminishes lung capacity – or the many stressors we face day-to-day, many of us have become habitual 'chest breathers'.

Deep breathing improves the overall functioning of our bodies by providing an optimal supply of oxygen to all of our organs and improving detoxification through stimulating the lymphatic system. Deep breathing can clear your mind and improve concentration and focus.

Try it for yourself

Try this basic deep breathing technique and see how you feel afterwards.

• Sit or lie in a comfortable position, hands on your knees or by your sides, shoulders relaxed.
• Inhale slowly to the count of five. Expand your belly as you breathe in.
• As you exhale, breathe out slowly through your nose, counting to five. Activate your abdominal muscles and draw in your diaphragm to help your lungs deflate.
• Pause for two counts and then inhale slowly again.
• Repeat this cycle at least five to 10 times.