What is Deep Breathing?
Deep breathing is a simple breathing technique where you deliberately slow and deepen your breaths, allowing your diaphragm to do more of the work. Unlike shallow breathing, which tends to happen higher in the chest, deep breathing encourages a slower, fuller breath and can help you feel calmer and more present.
The wonderful thing about deep breathing is that you already have everything you need to practise it. No equipment, special clothing or expensive wellness programme is required. You simply pause, breathe and give your body a moment to settle.
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What is deep breathing and why does it matter?
Breathing happens automatically, so it is easy to overlook just how closely it is connected to the way we feel.
When we are rushing, worried, overwhelmed or under pressure, our breathing can become quicker and shallower. Taking a few slower breaths can create a valuable pause in the middle of a busy day.
Planet Wellness already recommends deep breathing as one simple way of managing stress, alongside practices such as mindfulness, meditation and spending time in nature.
Deep breathing is therefore less about forcing the body to do something complicated and more about giving yourself permission to slow down.
Deep breathing and stress
Stress is part of everyday life. A demanding day at work, family responsibilities, financial worries or simply having too much on your mind can leave you feeling tense.
Deep breathing can become a useful natural tool when you notice this happening.
A moment to pause
Instead of immediately reacting to a stressful situation, try stopping for a few moments. Relax your shoulders, unclench your jaw and take a slow breath in.
Then breathe out gently and slowly.
Repeating this several times can encourage a feeling of calm and help you become more aware of what is happening in your body.
Planet Wellness also highlights breathing alongside mindfulness and other relaxation practices as part of a broader approach to managing stress.
How to practise deep breathing
You don't need to make deep breathing complicated. One simple technique recommended by Planet Wellness is:
- Breathe in gently for 4 seconds.
- Hold your breath for 4 seconds.
- Breathe out slowly for 6 seconds.
- Continue for a few minutes, without forcing the breath.
Find a comfortable position, whether sitting, standing or lying down.
Let your shoulders soften. Place one hand over your stomach if it helps you notice your breathing. As you breathe in, allow your abdomen to gently expand. As you breathe out, allow it to soften.
Most importantly, don't turn breathing into another task you have to perform perfectly.
Deep breathing vs shallow breathing
Shallow breathing often involves smaller breaths that mainly move the upper chest. It can occur naturally when you are stressed, anxious, concentrating intensely or physically uncomfortable.
Deep breathing encourages a fuller, slower breath.
Think about the difference between hurriedly gulping down a glass of water and slowly enjoying a warm cup of tea. One is rushed; the other gives you time to pause and notice.
Your breathing can be approached in much the same way.
What are the benefits of deep breathing?
Deep breathing is particularly useful as part of a wider healthy lifestyle.
1. It may help you feel calmer
Slow breathing can be a wonderfully simple way to create a sense of stillness when life feels hectic.
2. It encourages mindfulness
Your breath gives you something immediate to focus on. Rather than replaying yesterday or worrying about tomorrow, you can simply notice the breath moving in and out.
Planet Wellness describes mindfulness in a similar way: paying gentle attention to the present moment rather than constantly trying to fix or judge what you are experiencing.
3. It can become part of your stress-management routine
Deep breathing works particularly well alongside other healthy habits such as walking, meditation, spending time outdoors, journalling and getting enough rest.
4. It gives you a free wellness tool
Perhaps one of the greatest benefits is its simplicity. Your breath is always with you.
You can practise it at home, at your desk, before an important appointment or while sitting quietly before bed.
When should you practise deep breathing?
There is no single perfect time.
Try incorporating a few minutes of conscious breathing into moments that already exist in your day.
In the morning
Before reaching for your phone, take several slow breaths. It can create a calmer transition into the day.
During a stressful moment
If you notice your shoulders tightening or your thoughts racing, pause and breathe before continuing.
Before sleep
A few minutes of slow breathing may help create a peaceful bedtime ritual, particularly when combined with dim lighting and a screen-free period.
During a mindful walk
Pay attention to the rhythm of your footsteps and breathing. Even an ordinary walk can become an opportunity to reconnect with yourself.
Deep breathing is about consistency, not perfection
You don't need to spend an hour every day practising breathwork.
Start with one minute.
Then perhaps two or five minutes.
What matters is finding something that feels comfortable enough to repeat.
The same principle applies to many areas of wellness. Small, sustainable choices can gradually become meaningful habits.
Bringing breath into a healthier lifestyle
Deep breathing shouldn't be viewed as a replacement for medical care or treatment. Instead, think of it as one small piece of your overall wellbeing.
Good nutrition, regular movement, restorative sleep, meaningful relationships, time in nature and managing stress all contribute to how we feel.
Planet Wellness takes this whole-person approach, combining nutrition, lifestyle guidance and complementary wellness practices.
And sometimes, improving your wellbeing really can begin with something as simple as taking a breath.
A simple deep-breathing exercise to try today
Next time you feel overwhelmed, give yourself two minutes.
Sit comfortably.
Close your eyes if that feels comfortable.
Breathe in slowly for four seconds.
Hold for four seconds.
Breathe out for six seconds.
Repeat.
Notice your shoulders. Notice your jaw. Notice your thoughts.
You don't need to push anything away. Simply breathe and observe.
Then continue with your day.
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Final thoughts
So, what is deep breathing?
It is simply the practice of slowing and consciously deepening your breath, often using the diaphragm, to create a greater sense of calm and awareness.
It costs nothing, can be practised almost anywhere and can fit naturally into a healthy daily routine.
When life becomes noisy, sometimes the most helpful thing you can do is pause.
Take a breath.
And begin again.
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Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, or replace professional medical advice. Please consult a qualified healthcare provider for further guidance. Planet Wellness practitioners draw on over 50 years of natural health experience using Iridology, Nutrition, and Kinesiology.
