Diaphragmatic Breathing

Diaphragmatic Breathing: Benefits, How-To, and Health Applications

Understanding Diaphragmatic Breathing

Listen to this Article

Table of Contents

Diaphragmatic Breathing

Diaphragmatic breathing, also known as abdominal or belly breathing, is a technique that engages the diaphragm—the large muscle at the base of your lungs. It’s a natural way of breathing for infants, but as we age, stress and shallow chest breathing can become habits. Learning to breathe with your diaphragm can help improve lung efficiency and reduce anxiety.

Diagram of diaphragmatic breathing

How Diaphragmatic Breathing Works

When you breathe in, the diaphragm contracts and moves downward, allowing your lungs to expand and fill with air. When you exhale, the diaphragm relaxes and moves upward, pushing air out of your lungs. This deep, controlled breathing promotes better oxygen exchange and can help relax your body and mind.

  • Encourages full oxygen exchange.
  • Reduces the effort needed to breathe.
How the diaphragm moves during breathing

Benefits of Diaphragmatic Breathing

  • Improves lung capacity and efficiency.
  • Helps lower heart rate and blood pressure.
  • Reduces stress and anxiety.
  • Promotes relaxation and better sleep.
  • Assists with symptoms of COPD, asthma, and other lung diseases.
  • May improve core muscle stability.

How Do I Do Diaphragmatic Breathing Exercises?

  1. Lie on your back or sit comfortably with your knees slightly bent and shoulders relaxed.
  2. Place one hand on your chest and the other on your abdomen.
  3. Breathe in slowly through your nose so your belly pushes against your hand. Keep your chest still.
  4. Tighten your abdominal muscles and let them fall inward as you exhale slowly through pursed lips.
  5. Repeat for 5-10 minutes, focusing on your belly rising and falling.
Person practicing diaphragmatic breathing

How Often Should I Practice Diaphragmatic Breathing?

For best results, practice diaphragmatic breathing for 5-10 minutes, two to three times daily. With regular practice, it becomes more natural and easier to use during stressful moments or physical activity.

What Conditions Can It Help With?

  • Chronic Obstructive Pulmonary Disease (COPD)
  • Asthma
  • Chronic lung diseases
  • Anxiety and stress disorders
  • Insomnia and sleep disturbances
  • Post-surgical recovery for lung or abdominal surgery
  • Digestive health issues (aids the movement of lymph and blood)

Risks and Precautions

Diaphragmatic breathing is safe for most people. However, if you have severe lung or heart conditions, or if you feel dizzy or short of breath while practicing, consult a healthcare professional. Stop the exercise if you feel uncomfortable or your symptoms worsen.

Tips for Effective Practice

  • Start slow—practice lying down before sitting or standing.
  • Use a mirror or hand on your abdomen to check your technique.
  • Combine with mindfulness or meditation for greater relaxation.
  • Progress to using the technique during daily activities.
Relaxed person practicing breathing exercises

Summary Points

  • Diaphragmatic breathing engages the abdominal muscles for deeper, more efficient breaths.
  • Practicing regularly can help manage stress, anxiety, and lung conditions.
  • Safe for most people, but seek medical advice if you have existing health concerns.

References

Back to blog