Diaphragmatic breathing, also known as belly breathing or deep breathing, is a breathing technique that involves using the diaphragm, a dome-shaped muscle located beneath the lungs, to take deep and slow breaths. When you inhale deeply, the diaphragm contracts and moves downward, allowing your lungs to expand and fill with air. This type of breathing is often contrasted with shallow chest breathing, where only the chest and ribcage expand during inhalation.
Here are some benefits of diaphragmatic breathing:
Stress reduction: Diaphragmatic breathing activates the body's relaxation response and helps counteract the effects of stress. It stimulates the parasympathetic nervous system, which promotes a state of calm and relaxation, reducing anxiety and tension.
Improved respiratory function: This technique strengthens the diaphragm and improves lung capacity. It allows for more efficient exchange of oxygen and carbon dioxide, leading to better overall respiratory function.
Increased oxygenation: Deep breathing helps increase the oxygen supply to your body's cells, organs, and tissues. Sufficient oxygenation promotes better energy levels, mental clarity, and overall physical well-being.
Enhanced focus and concentration: By engaging in diaphragmatic breathing, you can bring your attention to the present moment and improve your ability to concentrate. It can be particularly beneficial during activities that require focus, such as studying or working on a task.
Relaxation and sleep improvement: Practicing this breathing technique before bed can help relax the body and mind, promoting better sleep quality. Deep, slow breaths can create a sense of tranquillity and prepare you for a restful night's sleep.
Lowered blood pressure: Diaphragmatic breathing has been shown to lower blood pressure levels in individuals with hypertension. By inducing relaxation and reducing stress, it contributes to better cardiovascular health.
Improved digestion: Deep breathing stimulates the vagus nerve, which is responsible for regulating various bodily functions, including digestion. It can enhance digestion and relieve symptoms of gastrointestinal discomfort, such as bloating or indigestion.
Overall, diaphragmatic breathing is a simple and effective technique that can be practised anywhere, anytime. It offers numerous benefits for physical and mental well-being, making it a valuable tool for stress management and relaxation.
To perform diaphragmatic breathing, follow these steps:
Find a comfortable position: Sit or lie down in a comfortable position. You can choose to keep your eyes open or closed.
Relax your body: Take a moment to relax your body and release any tension or tightness.
Place your hand on your abdomen: Gently place one hand on your abdomen, just below your ribcage. Rest your other hand on your chest.
Inhale slowly through your nose: Breathe in slowly and deeply through your nose. As you inhale, focus on filling your abdomen with air rather than your chest. You should feel your abdomen rise as it fills with air.
Exhale through your mouth: Exhale slowly through your mouth, pushing out the air as you contract your abdominal muscles. Focus on emptying your abdomen completely.
Repeat and establish a rhythm: Continue to inhale deeply through your nose and exhale slowly through your mouth. As you practice, try to establish a relaxed and rhythmic pattern of breathing. Aim for a slower and more extended exhalation than inhalation.
Focus on the breath: Direct your attention to the sensation of the breath entering and leaving your body. You can count the duration of your inhalations and exhalations to help maintain a steady rhythm.
Practice regularly: Set aside a few minutes each day to practice diaphragmatic breathing. Gradually increase the duration of your practice as you become more comfortable with the technique.
Remember, diaphragmatic breathing may feel unfamiliar at first, but with practice, it will become more natural. You can incorporate this technique into your daily routine or use it as a tool to manage stress and promote relaxation whenever needed.
For more information, contact our osteopathy team in Canterbury and Ashford area.