Diaphragmatic breathing, also called deep or belly breathing serves as a valuable tool for optimizing oxygen levels and promoting diaphragm involvement. It is a simple yet powerful technique that has promising benefits not only to manage stress but also improves overall health.
When we are stressed, our bodies tend to go into “fight-or-flight” mode, which can lead to shallow, rapid breathing. This type of breathing can worsen stress symptoms and make it difficult to relax. Focusing one’s breath is an effective way to encourage the body to relax by promoting increase in oxygen intake and strengthening your diaphragm, the primary muscle of respiration. By activating the diaphragm, we can slow down our heart rate, lower our blood pressure, and promote relaxation.
Here are some tips for practicing diaphragmatic breathing:
- Find a comfortable place to sit or lie down.
- Place one hand on your chest and one hand on your abdomen.
- Inhale slowly through your nose, focusing filling of your lower lungs with air, feeling your hand on your abdomen rise as you breathe expand.
- Exhale slowly through your mouth, feeling your abdomen contract as you breathe out. Feel your hand on your abdomen fall as you breathe out.
- Repeat for 5-10 minutes, while paying attention to the breathing rhythms, making sure that your inhalations and exhalations are steady and controlled.
You can practice diaphragmatic breathing several times a day. It is a safe and effective technique for people of all ages and abilities.