Diaphragmatic breathing is a type of a breathing exercise that helps strengthen your diaphragm, an important muscle that helps you breathe. This breathing exercise is also sometimes called belly breathing or abdominal breathing.
It has a number of benefits that affect your entire body. It’s the basis for almost all meditation or relaxation techniquesTrusted Source, which can lower your stress levels, reduce your blood pressure, and regulate other important bodily processes.
Let’s learn more about how diaphragmatic breathing benefits you, how to get started, and what the research says about it.
Diaphragmatic breathing benefits
Diaphragmatic breathing has a ton of benefits. It’s at the center of the practice of meditation, which is known to help manage the symptoms of conditions as wide-ranging as irritable bowel syndromeTrusted Source, depression and anxietyTrusted Source, and sleeplessnessTrusted Source.
Here are more benefits this type of breathing can have:
It helps you relax, lowering the harmful effects of the stress hormone cortisol on your body.
It lowers your heart rateTrusted Source.
It helps lower your blood pressureTrusted Source.
It helps you cope with the symptoms of post-traumatic stress disorder (PTSD).
It improves your core muscle stability.
It improves your body’s ability to tolerate intense exercise.
It lowers your chances of injuring or wearing out your muscles.
It slows your rate of breathing so that it expends less energy.
One of the biggest benefits of diaphragmatic breathing is reducing stress.
Being stressed keeps your immune system from working at full capacity. This can make you more susceptible to numerous conditions. And over time, long-term (chronic) stress, even from seemingly minor inconveniences like traffic, issues with loved ones, or other daily concerns can cause you to develop anxiety or depression. Some deep breathing exercises can help you reduce these effects of stress.
It’s often recommended for people with chronic obstructive pulmonary disease (COPD). COPD causes the diaphragm to be less effective, so doing breathing exercises that benefit the diaphragm specifically can help strengthen the diaphragm and improve your breathing. Here’s how it helps:
With healthy lungs, your diaphragm does most of the work when you inhale to bring fresh air in and exhale to get carbon dioxide and other gases out of your lungs.
With COPD and similar respiratory conditions, such as asthma, your lungs lose some of their elasticity, or stretchiness, so they don’t go back to their original state when you exhale.
Losing lung elasticity can cause air to build up in the lungs, so there’s not as much space for the diaphragm to contract for you to breathe in oxygen.
As a result, your body uses neck, back, and chest muscles to help you breathe. This means that you can’t take in as much oxygen. This can affect how much oxygen you have for exercise and other physical activities.
Breathing exercises help you force out the air buildup in your lungs. This helps increase how much oxygen’s in your blood and strengthens the diaphragm.
Diaphragmatic breathing instructions
The most basic type of diaphragmatic breathing is done by inhaling through your nose and breathing out through your mouth.
Diaphragm breathing basics
Here’s the basic procedure for diaphragmatic breathing:
Sit in a comfortable position or lie flat on the floor, your bed, or another comfortable, flat surface.
Relax your shoulders.
Put a hand on your chest and a hand on your stomach.
Breathe in through your nose for about two seconds. You should experience the air moving through your nostrils into your abdomen, making your stomach expand. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.
Purse your lips (as if you’re about to drink through a straw), press gently on your stomach, and exhale slowly for about two seconds.
Repeat these steps several times for best results.
The rib stretch is another helpful deep breathing exercise. Here’s how to do it:
Stand up straight and arch your back.
Breathe out until you just can’t anymore.
Inhale slowly and gradually, taking in as much air as possible until you can’t breathe in anymore.
Hold your breath for about 10 seconds.
Breathe out slowly through your mouth. You can do this normally or with pursed lips.
Numbered breathing is a good exercise for gaining control over your breathing patterns. Here’s how you can do it:
Stand up, staying still, and close your eyes.
Inhale deeply until you can’t take in anymore air.
Exhale until all air has been emptied from your lungs.
Keep your eyes closed! Now, inhale again while picturing the number 1.
Keep the air in your lungs for a few seconds, then let it all out.
Inhale again while picturing the number 2.
Hold your breath while counting silently to 3, then let it all out again.
Repeat these steps until you’ve reached 8. Feel free to count higher if you feel comfortable.