Do you really know how to breathe?

This is the power of deep, slow breathing.

In fact, within each breath lies an immense life force. We breathe approximately 20,000 times a day—over 7 million breaths a year. That’s quite a bit of work. In traditional Chinese martial arts, every advanced technique starts with breathing exercises. Yoga, which originates from Hinduism, builds its entire practice around the breath.

So, what are the key benefits of deep, slow breathing?

1. Deep Slow Breathing: Your Stress-Relief Tool

Our body has a system that we cannot consciously control, but it manages our heart rate, breathing, temperature, organ functions, and more. This is called the autonomic nervous system, which is divided into two branches: the sympathetic nervous system and the parasympathetic nervous system. Think of the sympathetic system as the “accelerator” and the parasympathetic system as the “brake.” When these two systems are balanced, the body stays in harmony.When you take deep, slow breaths—especially reducing your breathing to 10 breaths per minute—the parasympathetic system is activated. This leads to a reduction in heart rate and blood pressure, putting you in a relaxed and calm physiological state. Studies have even found that practicing deep, slow breathing regularly can improve sleep quality in just three months.

2. Deep Slow Breathing: Boosting Your Focus

The second benefit of deep, slow breathing is that it helps you maintain a focused and clear mind.When your thoughts are scattered and you find it hard to concentrate, breathing can be your anchor, helping you refocus. By combining deep, slow breathing with mindfulness techniques, you can enhance your ability to concentrate.

How to Practice Deep Slow Breathing

Here’s a step-by-step guide to help you integrate deep, slow breathing into your daily routine:

Step 1: Prepare Your Body and Mind

Find a quiet place to sit. Maintain a comfortable posture with your back straight and shoulders relaxed. Close your eyes and spend 1-2 minutes observing your natural breathing rhythm.

Step 2: Try Diaphragmatic Breathing

Place one hand on your chest and the other just above your navel. Exhale fully, then slowly inhale through your nose, allowing your abdomen to expand like a balloon. Exhale gently through your mouth, letting your abdomen return to its original position. Repeat this for 2-3 minutes.

Step 3: Slow It Down

Gradually decrease your breathing rate to six breaths per minute, with each breath lasting 10 seconds. Aim for a 4-second inhale and a 6-second exhale. This is the optimal breathing rate for maximizing relaxation and respiratory efficiency.

If transitioning to six breaths per minute feels challenging, start with 10 breaths per minute:

• Inhale through your nose, counting “1, 2.”

• Exhale through your mouth, counting “1, 2, 3, 4.”

Once comfortable, extend the counts:

• Inhale: “1, 2, 3, 4.”

• Exhale: “1, 2, 3, 4, 5, 6.”

Practice this for 10 minutes, gradually building up to the six-breath-per-minute pace.

Tips to Enhance Your Practice

To further deepen the effects of your breathing practice, you can add some vocal techniques during exhalation. While exhaling, make sounds like A, O, M. These sounds engage the muscles in your throat and vocal cords, which are connected to your parasympathetic nervous system. This can help deepen the relaxation response.Additionally, you can use guided meditation or calming background music to support your breathing practice. Combining these techniques can amplify the benefits.

When and How Often to Practice

This entire routine takes about 15 minutes and is ideal for:

• Morning: Start your day with focus and calmness.

• Midday: Recharge during a lunch break or when feeling fatigued.

• Evening: Wind down 30 minutes before bedtime for better sleep.

You can practice once or twice a day or whenever you feel overwhelmed. As you progress, you can extend the duration to 20-30 minutes, but avoid excessive sitting to maintain good posture and circulation.

The Power of Deep Slow Breathing

Deep, slow breathing is one of my top daily practices. You don’t need to change anything else about your lifestyle—just dedicate a few minutes a day, and in one week, you’ll notice the incredible effects it has on your relaxation, focus, and sleep.

By simply incorporating deep, slow breathing into your routine, you’ll unlock the power to transform your body and mind.

Start today, one breath at a time.