Diaphragm Breathing

by | Jan 27, 2023 | Mental Health, Skills, Support, Tools

Diaphragmatic breathing, also known as “belly breathing” or “deep breathing,” is a technique that involves breathing deeply into the diaphragm, rather than shallowly into the chest. The diaphragm is a muscle located at the base of the lungs that helps to expand and contract the lungs during breathing. When we breathe deeply into the diaphragm, it allows more oxygen to enter the body, which can have a number of benefits.

Benefits to diaphragm breathing

One of the main benefits of this type of breathing is that it can help to reduce stress and anxiety. When we’re feeling stressed or anxious, our breathing tends to become shallow and fast. That can make us feel even more anxious. By breathing deeply into the diaphragm, we can slow the pace down. That can have a calming effect on the body and mind.

Diaphragmatic breathing can also help improve overall lung function and cardiovascular health. When we inhale deeply, we’re able to take in more oxygen. That can help improve the health of our lungs and heart. Additionally, it allows more carbon dioxide to leave the body, improving yoru ability to detoxify yourself.

How do I breathe like this?

If you’re interested in trying diaphragmatic breathing, there are a few things you can do to get started. First, it’s important to find a comfortable, quiet place where you can sit or lie down. Next, place one hand on your chest and the other on your belly, and begin to inhale and exhale deeply into your diaphragm. You should feel your hand on your belly rising and falling as you breathe, rather than feeling your hand on your chest moving up and down.

Take a deep breath in through your nose, allowing your belly to rise. Then exhale slowly through your mouth. Try to breathe at a slow and steady pace, and focus on the sensation of your breath moving in and out of your body. You can do this from a few minutes to several minutes, depending on how much time you have available.

You can also practice this technique as you go about your daily activities. Try to focus on your breath and inhale deeply and slowly, whether you’re walking, sitting at your desk, or doing other activities. With practice, you’ll find that this technique becomes more natural and can help you to feel more relaxed and focused throughout the day.

Review

In summary, Diaphragmatic breathing is a technique that involves breathing deeply into the diaphragm, rather than shallowly into the chest. It can help to reduce stress and anxiety, improve overall lung function, cardiovascular health, and body’s ability to detoxify itself. To get started, find a comfortable place, place one hand on your chest and the other on your belly, breathe deeply into your diaphragm and exhale slowly through your mouth, focusing on the sensation of your breath moving in and out of your body.

This post was brought to you by Bethany Winter, LPC. Learn more about her here.

(2022). Diaphragmatic breathing exercises & benefits. Cleveland Clinic. Retrieved January 15, 2023, from https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing 

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