6 Reasons to start practising diaphragmatic breathing today
Diaphragmatic breathing is a simple breathing technique that can be easily implemented into your routine to support overall health and improve wellbeing.
The goal of this relaxation technique is to produce a physiological response known as a relaxation response. While a stress response activates the sympathetic nervous system (fight and fly), a relaxation response does the opposite, activating the parasympathetic nervous system, aka the rest and digest mode. Diaphragmatic (abdominal) breathing activates the relaxation centres in the brain and the parasympathetic nervous system (Ma et al, 2017) via direct activation of the vagus nerve, which sends a message to the brain that there is no imminent danger and it can relax knowing that you are safe and sound. In return, this gives your body a chance to focus on digestion and immunity, which are neglected as less of a priority during periods of perceived danger/stress. Improved digestion means nutrients from your diet are better absorbed which results in improved overall health, and can also reduce digestive upsets such as indigestion, bloating and heartburn.
Once you become familiar with the adequate technique, all you need is a few minutes of your day to heap out all the benefits of this ancient practice.
So what are the benefits of this practice for my health?
Promotes relaxation and wellbeing
Increases self-awareness and connection with self
Improves mental health
Improves digestion and absorption of nutrients needed for bodily functions and overall health
Decreases anxiety
Improves immunity by allowing the body to focus on digestion and immunity functions rather than “running away from danger”
How can I practice diaphragmatic breathing?
Sit in an upright position looking straight ahead. You can close your eyes if it helps you to concentrate on the process.
Put one palm on your upper chest and the other over your navel. (Your objective is to have the lower hand rise first when you breathe in.)
Breathe out gently and effortlessly. Now wait for a second or two until the body spontaneously begins the inhalation – this will occur naturally and of its own accord.
Allow the air to naturally flow in again until it stops, again of its own accord. Make no effort, whatsoever, to in any way deepen the inhalation. You are allowing your body to find its own natural rate of breathing and, through relaxing into the process, allowing your breathing to slow down and become more and more shallow. Remember your aim is to relax and to conserve your ‘natural tranquilliser’ – to counter the effects of losing carbon dioxide caused by anxious, rapid, upper chest breathing.
Continue doing this for about 5 to 10 minutes (Cioffredi & Associates Physical Therapy, 2012).
Allow the air to naturally flow in again until it stops, again of its own accord. Make no effort, whatsoever, to in any way deepen the inhalation. You are allowing your body to find its own natural rate of breathing and, through relaxing into the process, allowing your breathing to slow down and become more and more shallow. Remember your aim is to relax and to conserve your ‘natural tranquilliser’ – to counter the effects of losing carbon dioxide caused by anxious, rapid, upper chest breathing.
Continue doing this for about 5 to 10 minutes (Cioffredi & Associates Physical Therapy, 2012).
Figure 1. Diaphragmatic Breathing. Retrieved from Stasis, (n.d), Retrieved 2021, May. 12, from https://stasisperformance.com/blog/82230jfqkvql9aza8b69gvgqaz2p3i
References
Cioffredi & Associates Physical Therapy. )2012, August 23). Learn diaphragmatic breathing techniques [video file]. Retrieved from https://www.youtube.com/watch?v=kgTL5G1ibIoMa, X., Yue, Z. Q., Gong, Z. H., Zhang, H., Duan, N. Y., Shi, Y. T., . . . Li, Y. F. (2017). The effects of diaphragmatic breathing on attention, negative affect, and stress in healthy adults. Movement Science and Sport Psychology, 8(874), 1-10. doi:10.3389/fpsyg.2017.00874
Stasis Performance. (n.d). Diaphragmatic breathing [Online image]. Retrieved from https://stasisperformance.com/blog/82230jfqkvql9aza8b69gvgqaz2
