Diaphragmatic Breathing: Your Go-To Stress Relief Trick
Stress less, achieve more and thank your primary breathing muscle - Diaphragm
Have you ever noticed how babies breathe?
Watch a newborn and you will see how babies' bellies rise and fall with every breath.
This is diaphragmatic breathing in its purest form, because:
It's natural, it's efficient and it's how we were designed to breathe.
"Babies normally use their diaphragm, the large muscle below the lungs, for breathing."
But as we get older and life brings more stress, we tend to forget this innate breathing skill, which contributes to poor breathing, anxiety and other health issues.
Our Stress Induced Breathing Shift
As adults, many of us have transitioned to what's often called "chest breathing" or
"shallow breathing."
In this breathing mode, we rely more on the muscles in our upper chest-intercostal muscles to expand our lungs, instead of diaphragmatic breathing.
While this type of chest breathing can be useful during intense physical efforts, it becomes problematic when it develops as our default breathing mode.
Do you consciously catch yourself while typing emails or having unpleasant conversation sometimes? Your shoulders are most probably lifted, your breathing is shallow and your neck is getting stiff.
The Forgotten "Belly Breathing"
So, why should we revisit diaphragmatic breathing?
Simply because it's healthier, natural and more efficient way to breathe.
When you engage your diaphragm, this dome-shaped muscle located beneath your lungs, contracts and moves downward during inhales and pushes upward on exhales, creating a vacuum that draws air into your lungs.
This allows for more efficient breathing and a greater exchange of oxygen (O2) and carbon dioxide (CO2) in your body.
Are You a Citizen of Bodyvital?
Once upon a time in a busy town of Bodyvital, there was an organ named Diaphragm.
Diaphragm was a vital part of this community, living in the center of the town, right beneath its neighbour Lungs.
Diaphragm had a special talent, a talent that very few others in this town possessed - the ability to control the breath of the entire town.
Diaphragm was a tireless worker, always moving up and down, coordinating the rhythm of inhales and exhales for every citizen of Bodyvital. Every day, it pumped the air in and out, ensuring that oxygen flowed smoothly to every corner of the town.
One sunny morning, a visitor named Stress arrived in Bodyvital. This troublemaker with low self consciousness loved to disrupt the harmony of this town, causing citizens to feel anxiety and to panic and their breaths became shallow and fast. Diaphragm knew it had to help!
With a deep breath, Diaphragm jumped into action. With every inhale It expanded and contracted with precision, guiding the citizens to take slow, deep breaths and with every relaxed exhale citizens began to feel a sense of calm within.
The troublemaker Stress didn't stand a chance against the power of Diaphragm's controlled breath.
All citizens of Bodyvital loved the transformation as they finally realized the incredible role Diaphragm played in their well-being.
Diaphragm restored peace to the town and taught all citizens the importance of mindful breathing.
Why and How to Revisit Diaphragmatic Breathing
So, again, why should we keep in mind diaphragmatic breathing?
Simply for the reason that this is a healthier, natural and more efficient way to breathe.
Engaging your diaphragm results in a more efficient exchange of oxygen(O2) and carbon dioxide(CO2), benefiting your overall health.
LET'S Practice Diaphragmatic Breath
Find a comfortable place where you can relax for 3-5 minutes.
You can practice diaphragmatic breathing while lying down or sitting in a chair.
Close your eyes to focus better on your breath.
Put your right hand on your chest and left hand on your abdomen, just below your ribcage.Now, you can also imagine that you have a book on your belly - you can take a small book and place it on your belly.
Breathe In Through Your Nose and take a slow, deep breath in through your nose for a count of three - 1-2-3, taking this breath Into your "belly" ( diaphragm).
Your abdomen will move up as you inhale, pushing your hand or a book upward.
Exhale slowly and gently Through Your Nose or Mouth for a count of six - 6-5-4-3-2-1 feeling your abdomen fall back under your hand or a book.
Important: You should feel a minimal movement of your right hand on your Chest during a breathing cycle (inhale and exhale).
Continue this rhythmic breathing pattern, paying attention to the rise and fall of your abdomen.
Some Benefits of Diaphragmatic Breathing
Stress Reduction: Diaphragmatic breathing triggers your body's relaxation response, stimulating parasympathetic branch of your nervous system -“rest and digest”, reducing stress and promoting calmness.
Better Oxygenation: It improves Oxygen intake and helps removing Carbon Dioxide from your system, leading to improved lung and cardiovascular health.
Lower Heart Rate and Blood Pressure: By activating “rest and digest" nervous system, diaphragmatic breathing can lower your heart rate and blood pressure.
Focus and Clarity: Deep breathing enhances oxygen flow to our brain, sharpens focus and concentration.
My favourite is Improved Digestion: It supports digestion by massaging abdominal organs and promoting easier absorption of food and drinks.
Pain Management: Diaphragmatic breathing can assist in managing chronic pain by reducing muscle tension and promoting relaxation.
Enhanced Sleep: Every evening practice this technique before bedtime 2-5 minutes, as it will improve your sleep quality.
Stress less, achieve more, use and thank your Diaphragm
Diaphragmatic breathing is a simple natural practice of Your Body.
It is about reconnecting with innate natural wisdom of our bodies, just like when we were babies.
So, can you embrace your diaphragm right now?
Sure you can: 3-5 times daily, pay attention to your breathing and let your abdomen rise and fall with each breath and use this this simple and efficient technique for several minutes every day.
Your body and mind will thank You with immediate effect.
And I thank you for reading this piece and working on your breath-body-mind connection daily.
To Your mighty Breath!
I need to do more of these exercises. May be I should do it, every half and hour during writing.
Hey Mila, this is such an awesome post! I would always work on diaphragm breathing when I played the saxophone in school to get more air and a better tone out of it, so I knew there were some benefits to it. But I didn’t realize it gives you better digestion and decreases your stress! I’m definitely going to train myself to do this more now! Thank you so much for sharing this! :)