Diaphragmatic Breathing

Ive been practicing breath work for about 8 to 10 years now and it really does have a power full effect on both the body and mind. (more obviously the mind at first).

Any time I'm feeling stressed or a little run down or I'm kinda pixilating myself because I have gotten stuck down a you tube rabbit hole , the breath in as little as 10 min can always bring me back to baseline.

I feel it is in many ways, for me anyway, a perfect vehicle for mediative states. Gentle breathing such as coherent breathing a continuous breath to a 6 seconds in, 6 seconds out rhythm is almost always the perfect panacea to most of what ales me.

The stronger yogic breathing practices have brought me back from the brink of some pretty long nights and that stimulating of the body never fails to have me feeling energised and mentally clear, high on my own supply I guess.

I wanted to dive into the benefits of using the diaphragm to breath and what follows is a list of why it is important to breath more effortlessly and deeply into the belly using our diaphragm to expand our lungs and enhance the uptake of oxygen.

Diaphragmatic breathing, also known as abdominal or deep breathing, is a technique that focuses on engaging the diaphragm fully as you breathe. This method contrasts with shallow chest breathing, which often leads to less efficient oxygen exchange and can contribute to stress and tension. Here’s a closer look at diaphragmatic breathing and its benefits:

What is Diaphragmatic Breathing?

Diaphragmatic breathing involves using your diaphragm, a large muscle located at the base of your lungs, to control your breath. As you inhale, your diaphragm contracts and moves downward, allowing your lungs to expand fully and your abdomen to rise. Upon exhalation, the diaphragm relaxes, and your abdomen falls. This deep breathing technique is often used in various practices like meditation, yoga, and hypnotherapy.

Benefits of Diaphragmatic Breathing

1. Enhanced Oxygen Exchange: By engaging the diaphragm, you allow for a fuller intake of air, which improves the efficiency of oxygen exchange in your lungs and helps oxygenate your blood more effectively.
2. Reduced Stress and Anxiety: Diaphragmatic breathing activates the parasympathetic nervous system, which is responsible for relaxation and calming the body. This can lead to reduced levels of cortisol (the stress hormone) and a greater sense of calm.
3. Improved Emotional Regulation: Regular practice of diaphragmatic breathing can help regulate emotions by promoting a state of relaxation and reducing the impact of stressors.
4. Lower Blood Pressure: The relaxation response triggered by diaphragmatic breathing can contribute to lowering blood pressure and reducing the risk of cardiovascular issues.
5. Better Posture: Engaging the diaphragm promotes better posture by encouraging proper alignment of the spine and reducing tension in the neck and shoulders.
6. Enhanced Core Stability: The diaphragm is part of the core muscle group, and strengthening it can contribute to better core stability and overall balance.
7. Improved Digestion: Deep breathing stimulates the vagus nerve, which plays a role in digestion and can help alleviate digestive issues by promoting relaxation of the digestive tract.
8. Greater Lung Capacity: Regular practice of diaphragmatic breathing can increase lung capacity and improve overall respiratory function, which is beneficial for physical fitness and endurance.

If You Would Like To Practice Diaphragmatic Breathing

1. Find a Comfortable Position: Sit or lie down in a relaxed position. Place one hand on your chest and the other on your abdomen.
2. Inhale Deeply: Breathe in slowly through your nose, allowing your abdomen to rise as you engage your diaphragm. Try to keep your chest relatively still at firs and let it rise towards the end of the in breath.
3. Exhale Fully: Breathe out slowly and completely through your mouth or nose, allowing your abdomen to fall. Focus on emptying your lungs fully.
4. Repeat: Continue this deep breathing pattern for a few minutes, gradually increasing the duration as you become more comfortable with the technique.

Incorporating diaphragmatic breathing into your daily routine can offer a range of physical and emotional benefits, contributing to a greater sense of overall well-being.

I will link to a you tube video in which I'll share a simple 3 step breathing to get you on your way to using your diaphragm if your not all ready