Your guide to diaphragmatic breathing

Your guide to diaphragmatic breathing

Diaphragmatic breathing, also known as belly breathing, is a breathing technique that can be used to strengthen your diaphragm muscle. It forms the basis for many meditation practices and has a number of benefits.

Your diaphragm muscle moves up and down during breathing to help your lungs expand and deflate. Certain conditions can cause weakening of the diaphragm, such as chronic obstructive pulmonary disease (COPD). This can make breathing much harder.

Practicing regular diaphragmatic breathing exercises can help to strengthen the muscles involved in breathing. They can help to increase the efficiency of the abdominal and diaphragm muscles.

In the article, we’re going to run through how to properly perform diaphragmatic breathing and its many benefits.

How to perform diaphragmatic breathing

Here is a quick breakdown of performing diaphragmatic breathing.

  1. Sit on a chair or lie down comfortably on your back.
  2. Keeping your neck and shoulders relaxed, place one hand on your chest and one hand on your stomach. This will enable you to feel your diaphragm move as you breathe.
  3. Breathe in through your nose until your lungs have fully expanded.
  4. Hold your breath for a second or two before gently exhaling through your mouth. The exhalation should take about 4 seconds.
  5. Repeat this process several times.

Benefits of diaphragmatic breathing

Diaphragmatic breathing has a range of possible benefits, including:

  • Lower cortisol levels, reduced stress, and increased relaxation
  • Reduced depression and anxiety
  • Reduced symptoms of post-traumatic stress disorder (PTSD)
  • Enhanced sleep
  • Reduced heart rate and blood pressure
  • Improved diaphragmatic muscle tone and strength

How often should I practice diaphragmatic breathing?

Practice the above steps for around 5-10 minutes each day to begin with. You can slowly increase the amount of time that you spend doing diaphragmatic breathing over time as you become more comfortable.

Try to complete the breathing exercises in a quiet place every day where you feel relaxed and comfortable. Don’t stress too much about getting it exactly right at first. It may take some time to perfect, but that’s all part of the fun!