Diaphragmatic Breathing and Why It’s Important
What is diaphragmatic breathing?
Photo by Pavel Danilyuk
Diaphragmatic breathing, also called “abdominal breathing” or “belly breathing” is a simple technique that encourages individuals to decrease shallow chest breathing by engaging the diaphragm; (the abdominal muscle located underneath the lungs near the base of the rib cage). This intentional shift helps to slow and deepen breaths producing physiological effects consistent with a state of relaxation.
Chest breathing can produce feelings of breathlessness, fatigue, or exhaustion. Although the muscles in the front of the neck and upper chest are intended to assist with breathing, it is not their primary function. When these muscles become over engaged and taxed, the result can include symptoms such as pain in the front of the neck and upper chest.
Focusing one’s breath is an effective way to encourage the body to relax. When practicing diaphragmatic breathing, the stomach, rather than the chest, moves with each breath, expanding with each inhalation and contracting with each exhalation. Focusing our attention on each breath is helpful to distract and quiet the mind.
How to do diaphragmatic breathing?
Begin by sitting or lying in a comfortable position. Close your eyes.
Place one hand on your chest and one hand on your abdomen. The bottom hand should do the moving while the top hand remains still or only moves in reference to the bottom hand.
Take a deep inhale through your nose feeling your abdomen expand for about 4 seconds. You may feel slight tension the first few times you inhale.
Hold your breath for 2 seconds.
Exhale slowly and steadily through your mouth for about 6 seconds. Your mouth should be relaxed.
Repeat for anywhere between 5-10 minutes.
After a session of diaphragmatic breathing, allow yourself time to adjust to your surroundings; avoid standing up too quickly.
Why is diaphragmatic breathing important?
Diaphragmatic breathing can be easily implemented into your daily routine with many health benefits including:
Activates the bodies relaxation response (good stress management technique)
Lowers heart rate and blood pressure
Decreases muscle tension
Helps with insomnia
Decreases non-cardiac chest pain
Decreases headaches
Helps reduce gastro-intestinal distress
Improves concentration
Increases energy
Want to learn more and have your diaphragm assessed? Book now with any of our practitioners!