Diaphragmatic Breathing: Benefits, Techniques & Exercises

The Calming Power of Diaphragmatic Breathing

Taking slow, deep breaths is one of the simplest ways to find calm and clarity. When we are feeling anxious or stressed, our breathing tends to become rapid and shallow, which activates our body’s stress response. By consciously slowing down our breath and breathing deeply into the belly, we can elicit the relaxation response and return to a state of inner peace.

How Diaphragmatic Breathing Works

Diaphragmatic breathing, also known as belly breathing, engages the diaphragm – the large muscle that separates the chest cavity from the abdominal cavity. As we inhale, the diaphragm contracts and flattens downward, allowing the lungs to expand with air. As we exhale, the diaphragm relaxes and air is pushed out of the lungs.

This expansion and contraction of the diaphragm also massages the internal organs located below it. By stimulating the vagus nerve, diaphragmatic breathing has a calming effect on both the body and mind.

The Benefits

Lowers blood pressure
Reduces stress hormones
Improves sleep
Decreases pain
Boosts mood

How to Practice Diaphragmatic Breathing

Find a comfortable seated position, either on the floor or in a chair. Rest one hand on your chest and the other on your belly.

Inhale slowly through your nose, feeling your breath move into your abdomen. Your belly should push outward against your hand. Your chest hand remains relatively still.

Exhale through pursed lips, pressing out as much air as you comfortably can while drawing your belly button toward your spine. Keep exhaling until you feel empty.

Repeat for 5-10 minutes, focusing on smooth, controlled breaths.

Exercises to Strengthen Your Diaphragm

Happy Baby Pose

Lying on your back, bend your knees and draw them toward your armpits while reaching through your knees to grasp the outsides of your feet. Gently press your tailbone into the floor to lengthen your spine. Breathe deeply into your abdomen for 30 seconds.

Seated Twist

Sit up tall with both feet on the floor. Exhale and turn your belly button to the right, bringing your right hand to the outside of your left thigh. Inhale your left arm up and back behind you to open your chest. Hold for 5 breaths.

Child’s Pose

From all fours, shift your hips back to your heels and walk your hands forward until your forehead rests on the floor. Focus on expanding your ribcage outward with each inhale. Hold for 1 minute.

FAQs

What are the key benefits of diaphragmatic breathing?

Diaphragmatic breathing activates the body’s relaxation response, lowering blood pressure and stress hormones. It also improves sleep quality, boosts mood, and decreases pain.

How long should I practice diaphragmatic breathing each day?

Aim for 5-10 minutes daily. Even 1-2 minutes can elicit relaxation effects.

How do I know if I’m doing it correctly?

When breathing diaphragmatically, your belly should rise with each inhale and fall with each exhale. Minimal movement should occur in your chest and shoulders.

Can diaphragmatic breathing help anxiety?

Yes. Studies show slow, diaphragmatic breathing can significantly reduce symptoms of anxiety by lowering heart rate and blood pressure.

Are there any risks or side effects?

Diaphragmatic breathing is very safe. Those new to the practice may experience some lightheadedness initially. Make sure you’re not over-breathing by pushing out too much air.