How to Practice Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing or abdominal breathing, is a breathing technique that involves engaging the diaphragm, a dominant respiratory muscle near the lower ribs and intercostal muscles, to breathe more efficiently. The diaphragm contracts and moves down during this type of breathing, giving the lungs additional space to expand to take in more air. This breathing technique, which increases lung capacity and elasticity, helps slow the heart and breathing rate during strenuous exercise or a stressful situation.

While diaphragm breathing can help the body manage a stress response, chest breathing can trigger one. Chest breathing occurs when we use secondary muscles, such as the intercostal muscles between the rib cage and the accessory muscles in the neck, to take shallow breaths. This type of breathing can lead to fatigue and anxiety, and should only be used for strenuous physical activities, like running, climbing, or weightlifting.

The diaphragmatic breathing technique is a great tool to have in your self-care toolbox to increase lung capacity, reduce stress, or increase the amount of oxygen in the body. The many benefits of diaphragmatic breathing include:

• Deactivation of the “fight or flight” response. The two subsystems of the autonomic nervous system are the sympathetic and parasympathetic nervous systems. When the sympathetic nervous system is activated, the body enters “fight or flight” mode, in which the body prepares itself to fight for survival. This reaction triggers cortisol, a stress hormone, dilates the pupils, triggers shortness of breath, and mutes pain perception. Diaphragmatic breathing can help fend off these attacks by moving the body into the parasympathetic, or “rest and digest” mode, a state of relaxation.
• Ability to stay calm in stressful situations. When under duress, the body may default to shallow breathing, extending, rather than diffuse, feelings of anxiety. Mindfully practicing diaphragmatic breathing can help with stress management because it can stave off the release of stress hormones and adrenaline that occurs with the activation of the sympathetic nervous system.
  
• Stimulation of the vagus nerve. Diaphragmatic breathing stimulates the vagus nerve (the cranial nerve that controls digestion, heart rate, and blood pressure), triggering a relaxation response by sending a signal to the body to relax and calm down.

Here is a step-by-step guide to practicing a diaphragmatic breathing exercise:

1. 1. Sit or lie in a comfortable position. If you are in a place where you can sit comfortably on a flat surface or yoga mat, do so. If not, you can still successfully practice this breathing technique while standing up, driving, or walking.
2. 2. Relax your body and fully exhale. Prepare to start the breathing technique by expelling any stagnant air in your lungs.
3. 3. Inhale through your nose. Place one hand on your sternum and one hand on your belly. As you inhale, fill your belly first, and then your upper chest and throat. Allow your belly and rib cage to expand as you take a deep breath.
4. 4. Exhale through your mouth. Slowly open your mouth, exhaling through pursed lips or by making a soft “haaa” sound. On an exhalation, contract your abdominal muscles to expel carbon dioxide and air buildup from your lungs.
5. 5. Repeat multiple times. Repeat this deep-breathing pattern at least 12 times. Notice how different you feel after each round.

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