A Simple Tool to Improve Your Health, Stress Levels, and Blood Sugar
In today’s busy world, many of us are constantly rushing—from one task to another—without taking a moment to pause.
Over time, this constant stress can affect our health in serious ways, from raising blood sugar and blood pressure to increasing the risk of anxiety, heart disease, and even weight gain.
Fortunately, there’s a simple, free tool available to everyone: deep breathing.
In this article, we’ll explore:
- What deep breathing is
- How it affects your body and mind
- The connection between deep breathing, stress, and blood sugar
- How to get started
What Is Deep Breathing?
Deep breathing, also known as diaphragmatic breathing or belly breathing, is a technique where you breathe slowly and deeply into your diaphragm, rather than shallowly into your chest.
When you take a deep breath, your stomach (not your chest) should rise.
This type of breathing activates your parasympathetic nervous system—sometimes called the “rest and digest” system—which helps your body relax, repair, and heal.
Reference: Jerath R, Edry JW, Barnes VA, Jerath V. (2006). Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Med Hypotheses. https://doi.org/10.1016/j.mehy.2005.08.020
How Deep Breathing Affects Your Body
1. Lowers Stress Hormones
When you’re stressed, your body produces hormones like cortisol and adrenaline.
While these hormones are helpful in short bursts (like running from danger), chronic stress keeps them elevated, which can harm your health.
Deep breathing reduces the production of cortisol and adrenaline, helping you feel calmer and more focused.
Reference: Perciavalle V, et al. (2017). Deep breathing and meditation for stress management. J Biol Regul Homeost Agents. https://pubmed.ncbi.nlm.nih.gov/28461732/
2. Lowers Blood Pressure and Heart Rate
Deep breathing has been shown to help lower blood pressure and reduce heart rate.
This can significantly decrease the risk of heart disease, especially in people with high stress or underlying conditions like diabetes or hypertension.
Reference: Joseph CN, Porta C, Casucci G, et al. (2005). Slow breathing improves arterial baroreflex sensitivity and decreases blood pressure in essential hypertension. Hypertension. https://doi.org/10.1161/01.HYP.0000179581.68566.7d
3. Improves Blood Sugar Control
Stress doesn’t just make you feel tense—it also raises blood sugar levels.
Chronic stress can cause the liver to release more glucose into the bloodstream, making blood sugar harder to control.
Practicing deep breathing helps manage the stress response, reducing blood sugar spikes triggered by stress.
Studies have shown that mind-body practices like deep breathing, meditation, and yoga can improve blood sugar regulation in people with diabetes and prediabetes.
Reference: Sharma M, Rush SE. (2014). Mindfulness-based stress reduction as a stress management intervention for healthy individuals: a systematic review. J Evid Based Complementary Altern Med. https://doi.org/10.1177/2156587214523291
4. Supports Better Sleep
When your mind is racing, deep breathing can help you shift into a calmer, sleep-ready state.
Slow, mindful breathing before bedtime has been shown to improve sleep quality by reducing anxiety and lowering physical tension in the body.
Reference: Tsai HJ, et al. (2015). Effect of paced breathing on heart rate variability and perceived stress in hospitalized patients with chronic heart failure. Am J Cardiol. https://doi.org/10.1016/j.amjcard.2015.03.042
How to Practice Deep Breathing
You don’t need any special equipment to start practicing deep breathing—just a few minutes and a quiet space.
Basic Deep Breathing Exercise
- Sit or lie down in a comfortable position.
- Place one hand on your chest and one hand on your belly.
- Inhale slowly through your nose for a count of 4, letting your belly rise (your chest should stay mostly still).
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 6–8.
- Repeat for 5–10 cycles.
Tips for Success
- Practice twice a day or whenever you feel stressed.
- Try it before meals, before exercise, or before bed.
- Pair it with soft music or calming scents (like lavender) to create a deeper relaxation effect.
Even just 5 minutes a day can start to retrain your body’s stress response.
Final Thoughts
Deep breathing may seem simple—but it’s a powerful, science-backed tool to improve your health, manage stress, and even support better blood sugar control.
When combined with other healthy habits like nutritious eating, regular movement, and proper sleep, deep breathing can have a major positive impact on your overall wellness.
At Rx Health and Wellness, we encourage simple, practical tools like deep breathing as part of a holistic approach to reversing chronic disease and reclaiming your health.
Start today—your body and mind will thank you.
References
- Jerath R, Edry JW, Barnes VA, Jerath V. (2006). Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Med Hypotheses. https://doi.org/10.1016/j.mehy.2005.08.020
- Perciavalle V, et al. (2017). Deep breathing and meditation for stress management. J Biol Regul Homeost Agents. https://pubmed.ncbi.nlm.nih.gov/28461732/
- Joseph CN, Porta C, Casucci G, et al. (2005). Slow breathing improves arterial baroreflex sensitivity and decreases blood pressure in essential hypertension. Hypertension. https://doi.org/10.1161/01.HYP.0000179581.68566.7d
- Sharma M, Rush SE. (2014). Mindfulness-based stress reduction as a stress management intervention for healthy individuals: a systematic review. J Evid Based Complementary Altern Med. https://doi.org/10.1177/2156587214523291
- Tsai HJ, et al. (2015). Effect of paced breathing on heart rate variability and perceived stress in hospitalized patients with chronic heart failure. Am J Cardiol. https://doi.org/10.1016/j.amjcard.2015.03.042
