Diaphragmatic Breathing - What is it?
Your diaphragm is a dome-shaped muscle located at the base of your lungs. It has an important function in breathing, and you may not even be aware of it! The diaphragm contracts or tightens when you breath in (inhale) and moves down. When it does this, it increases the space in your chest cavity and allows more room for your lungs to expand. When you breath out (exhale) the opposite occurs; your diaphragm relaxes and moves upward as your lungs deflate. As well as this role of respiratory muscle, the diaphragm also helps with heart function. It does this by serving as a pump which helps fluid movement around the heart – basically giving your heart a “massage” every time you engage in diaphragmatic breathing!
Why is it important?
Diaphragmatic breathing (also known as “belly breathing” and “abdominal breathing”) is beneficial for everyone as it encourages full oxygen exchange or the movement of oxygen into your blood cells and takes carbon dioxide out. This type of breathing slows the heartbeat and can help to lower or stabilize blood pressure too.
When we are born, all people have the ability to fully engage the diaphragm to take full, revitalizing breaths. However, as we age, we lose this habit due to factors such as stress, and even “sucking in” the stomach for a trimmer waistline can gradually predispose you to shift to shallower “chest breathing”.
Other benefits include:
• Improving the strength of your diaphragm
• Strengthening and stabilizing the core muscles
• Slowing the rate that you breath
• Lowering the heart rate and blood pressure
• Reduction of oxygen demand
• Promotes relaxation and decreases stress and anxiety including a decrease in the stress hormone cortisol
How to do it:
• Lie on your back on flat surface (or in your bed) with your knees bent. You can use a pillow under your head and under your knees if that is more comfortable. It is important to keep the head, neck, and shoulders relaxed.
• Place one hand on your upper chest and the other on your belly, just below your rib cage.
• Breathe in slowly through your nose, letting the air in deeply, towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise. Imagine your rib cage expanding as you breathe in.
• Let your rib cage relax and your abdominal muscles fall inward as you exhale with your lips pursed. The hand on your belly should sink down to its original position.
Summary
Diaphragmatic breathing, belly breathing, or abdominal breathing involves breathing deeply into the stomach and fully engaging the diaphragm. This strengthens the diaphragm and helps the lungs to fill and empty more efficiently. It also promotes a feeling of calm and relaxation.
It may also be a beneficial add-on treatment for people with anxiety or other respiratory conditions such as asthma.
