The human body is designed to breathe diaphragmatically. Unfortunately, the stresses of modern life have led many of us to develop shallow, chest-level breathing habits. This can have many negative consequences on our health, including anxiety, poor sleep, and chronic pain.

The good news is that it is never too late to learn how to breathe correctly! Diaphragmatic breathing (also known as “full diaphragmatic breathing” or “belly breathing”) is a simple but powerful technique that can be used to improve your health and well-being.

In this article, we will explain what diaphragmatic breathing is and how it can help you live a better life. We will also provide a step-by-step guide on how to practice this technique.

What is diaphragmatic breathing?

The diaphragm is a dome-shaped muscle that separates the chest cavity from the abdominal cavity. When we breathe in (inhale), the diaphragm contracts and moves downward. This increases the volume of the chest cavity and decreases the pressure, drawing air into the lungs. When we breathe out (exhale), the diaphragm relaxes and moves upward. This decreases the volume of the chest cavity and increases the pressure, pushing air out of the lungs. In diaphragmatic breathing, we use the diaphragm to our advantage by taking deep, slow breaths that fill our lungs from bottom to top. This type of breathing has several benefits, which we will discuss in the next section.

The benefits of diaphragmatic breathing

There are many benefits associated with diaphragmatic breathing, including Reduced anxiety and stress: When we are anxious or stressed, we tend to take shallow, chest-level breaths. This can exacerbate the feeling of anxiety or stress. Diaphragmatic breathing helps to calm the nervous system and can be used as a tool to manage anxiety and stress.

Improved sleep:

One of the reasons why diaphragmatic breathing is so effective at reducing stress is that it helps to promote “the relaxation response”. This is a state of deep relaxation that is the opposite of the “fight-or-flight” response that is activated during times of stress. The relaxation response is associated with improved sleep quality.

Reduced pain:

Chronic pain is often caused or exacerbated by stress. Diaphragmatic breathing can help to reduce stress and, as a result, chronic pain.

Improved cardiovascular health:

Diaphragmatic breathing has been shown to lower blood pressure and heart rate. It also helps to increase blood flow and oxygenation.

Improved digestion:

The diaphragm is connected to the digestive organs. When we breathe deeply, the diaphragm massages the organs and helps to move food through the digestive system.

How to do diaphragmatic breathing

Learning how to do diaphragmatic breathing is simple but it takes practice to get it right. The following steps will help you to master the technique:

1. Sit or lie down in a comfortable position.

2. Place one hand on your chest and the other on your belly.

3. Breathe in slowly through your nose, allowing your belly to expand.

4. Keep your chest still and breathe low and deep into your diaphragm.

5. Exhale slowly through your nose, letting your belly fall.

6. Repeat the process for 10-20 breaths.

Diaphragmatic breathing and quality of life

Research suggests that diaphragmatic breathing can have a positive impact on quality of life. A study published in Frontiers in Psychology found that diaphragmatic breathing improved symptoms of depression, anxiety, and stress in a group of adults. Another study, published in the Journal of Alternative and Complementary Medicine, looked at the effect of diaphragmatic breathing on the quality of life in a group of people with chronic pain. The study found that diaphragmatic breathing helped to reduce pain, fatigue, and depression.

Conclusion

Diaphragmatic breathing is a simple but powerful technique that can be used to improve your health and well-being. The benefits of diaphragmatic breathing include reduced anxiety and stress, improved sleep, reduced pain, and improved cardiovascular and digestive health. If you are interested in trying diaphragmatic breathing, make sure to follow the steps outlined in this article. With a little practice, you will be a pro in no time!