MOD195 – Diaphragmatic Breathing

Definition

Diaphragmatic Breathing, also known as belly breathing or abdominal breathing, is a breathing technique that fully engages the diaphragm, a large muscle located at the base of the lungs. This technique is designed to help you use your diaphragm correctly while breathing to strengthen the muscle, decrease the work of breathing by slowing your breathing rate, decrease oxygen demand, and use less effort and energy to breathe.

Explanation

Diaphragmatic Breathing involves consciously engaging the diaphragm during the breathing process. The basic procedure involves:

1. Sitting or lying comfortably with shoulders, head, and neck relaxed
2. Placing one hand on the chest and another on the stomach just below the rib cage
3. Breathing in slowly through the nose, allowing the stomach to rise while the chest remains relatively still
4. Tightening the stomach muscles and exhaling slowly through pursed lips, feeling the stomach fall

Additional points to consider:

• The technique aims to help you fill your lungs more efficiently
• It’s often used as a part of meditation and relaxation techniques
• Regular practice can strengthen the diaphragm over time
• It can be practiced in various positions: lying down, sitting, or standing
• For beginners, it’s often easiest to learn while lying down
• Practice should typically last for 5-10 minutes, 3-4 times per day

Diaphragmatic Breathing has numerous potential benefits, including stress reduction, lowering blood pressure, improving core muscle stability, and potentially helping manage symptoms of chronic obstructive pulmonary disease (COPD)

Evidence to Efficacy

There is substantial evidence demonstrating the efficacy of Diaphragmatic Breathing:

Stress Reduction: A narrative review published in the International Journal of Environmental Research and Public Health found that diaphragmatic breathing can effectively reduce stress by modulating autonomic nervous functions. The review noted that diaphragmatic breathing appears to be effective for treating anxiety and improving the quality of life in patients with various conditions.

Improved Lung Function: The same review highlighted that diaphragmatic breathing is effective for improving exercise capacity and respiratory function in patients with chronic obstructive pulmonary disease (COPD). This suggests its potential in managing respiratory conditions.

Blood Pressure Regulation: While not specifically from the UK, the review mentioned that diaphragmatic breathing may be effective in treating hypertension, supporting its potential role in blood pressure management.

Enhanced Core Stability: A separate study noted that diaphragmatic breathing can improve core muscle stability. This is particularly relevant for physiotherapy and rehabilitation practices.

Pain Management: The narrative review also indicated that diaphragmatic breathing might help in reducing migraine symptoms, suggesting its potential in pain management strategies.

Cognitive Function: A study conducted in China, published in Frontiers in Psychology, found that diaphragmatic breathing could improve attention, reduce negative affect, and decrease cortisol levels in healthy adults.

Respiratory Rate: Another study showed that diaphragmatic breathing significantly decreased respiratory rate compared to baseline measurements, indicating its effectiveness in promoting more efficient breathing patterns.

Neuroscience and Physiology

Diaphragmatic Breathing fully engages the diaphragm, the primary muscle responsible for efficient respiration, situated at the base of the lungs. By consciously activating this large, dome-shaped muscle, the breath deepens, increasing lung capacity and promoting optimal oxygen intake. This deep breathing improves ventilation-perfusion matching, ensuring that oxygen is efficiently absorbed into the bloodstream and carbon dioxide is effectively expelled.

Neurologically, diaphragmatic breathing stimulates the vagus nerve, a key component of the parasympathetic nervous system. This stimulation encourages a shift from the sympathetic ‘fight or flight’ response towards a state of calm and restoration known as the ‘rest and digest’ mode. Activation of the parasympathetic nervous system reduces heart rate and blood pressure, lowers stress hormone levels, and enhances emotional regulation by moderating activity in the limbic system, including the amygdala.

Chemically, diaphragmatic breathing promotes optimal gas exchange by increasing oxygen saturation in the blood and efficiently removing carbon dioxide. This balance is crucial for maintaining the body’s acid-base homeostasis, ensuring that blood pH remains stable, which is vital for all cellular functions. Improved oxygenation supports metabolic processes and brain function, enhancing alertness and cognitive clarity.

Physiologically, engaging the diaphragm reduces reliance on accessory respiratory muscles in the chest and shoulders, which often leads to shallow and inefficient breathing. This reduction in accessory muscle use decreases muscular tension and energy expenditure during breathing, contributing to greater physical relaxation and endurance. Diaphragmatic breathing also encourages better posture and core stability, supporting musculoskeletal health.

From a subtle energy perspective, diaphragmatic breathing enhances the flow of life force or ‘prana’ by harmonising breath with the body’s energy centres or chakras. This alignment supports the movement and balance of vital energy throughout the body, promoting holistic health and emotional wellbeing. Emerging insights from quantum biology suggest that conscious breath control can influence the body’s electromagnetic fields, fostering greater coherence between mind, body, and environment.

Together, these respiratory, neurological, chemical, physiological, and energetic mechanisms make diaphragmatic breathing a foundational and powerful technique for improving respiratory efficiency, calming the nervous system, and supporting overall wellbeing.

Governing Body

There is no specific governing body for Diaphragmatic Breathing as it’s a general breathing technique. However, it’s often taught by certified yoga instructors, physiotherapists, and other health professionals.

What Good Looks Like

Good Diaphragmatic Breathing is a mindful and effective practice that helps you reconnect with your body’s natural rhythm, supporting relaxation and efficient oxygen exchange. You can expect:

• You feel a deep sense of calm as your breath naturally slows and deepens, engaging your diaphragm fully rather than relying on shallow chest breathing.

• You notice your abdomen rising and falling gently with each breath, indicating that your diaphragm is moving correctly and maximising lung capacity.

• You experience a reduction in physical tension and a grounding sensation as your nervous system shifts from a state of fight-or-flight to rest-and-digest.

• You become aware of the effortless quality of your breathing, requiring less energy and allowing your body to function more efficiently, especially during moments of stress or physical exertion.

• You develop a heightened sensitivity to your breath, noticing subtle changes and learning to gently correct your breathing pattern whenever it becomes shallow or erratic.

• You feel greater control over your respiratory function, which supports improved posture, core stability, and can even aid digestion and vocal resonance.

• You are guided through sessions that progressively deepen your diaphragm engagement, helping to build strength and endurance in this key respiratory muscle.

• You find that regular practice enhances your overall wellbeing, improving sleep quality, reducing anxiety, and increasing mental clarity by ensuring your brain receives steady, optimal oxygen flow.

• You are supported with practical cues and feedback to ensure your technique is precise, helping you embed diaphragmatic breathing naturally into everyday activities.

A good Diaphragmatic Breathing experience should leave the individual feeling more relaxed, centred, and in tune with their body. The effects should be noticeable both immediately during practice and cumulatively over time with regular use. While individual experiences may vary, consistent practice should lead to an overall improvement in breathing efficiency, stress management, and general well-being. The technique should feel natural and comfortable, becoming easier and more automatic with continued practice.

What to Ask a Practitioner

For Diaphragmatic Breathing, a specific practitioner is not necessary as it’s a technique that you can teach yourself. However, if you wish to seek guidance, here are some questions to ask a breath coach:

Can you describe the specific steps of Diaphragmatic Breathing?

Desired Answer: A clear explanation of the technique, including proper positioning, hand placement, and breathing pattern.

What specific conditions or situations do you recommend Diaphragmatic Breathing for?

Desired Answer: Mentions of stress reduction, anxiety management, COPD, asthma, or other respiratory conditions.

What potential challenges might I face when learning Diaphragmatic Breathing, and how would you address them?

Desired answer: Awareness of common issues like difficulty maintaining the technique or feeling light-headed, with specific strategies to overcome them.

Are there any contraindications or precautions for practicing Diaphragmatic Breathing?

Desired answer: Awareness of potential issues for people with certain health conditions, such as recent abdominal surgery or severe respiratory problems.

Self-Study Resources

The VA Whole Health Library: Offers detailed instructions and tips for teaching the technique.

Healthline: Provides a comprehensive guide to diaphragmatic breathing and its benefits.

Mobile apps like “Breathe2Relax” or “Prana Breath” that guide you through diaphragmatic breathing exercises.

These resources can provide valuable information on the Diaphragmatic Breathing technique, its benefits, and how to incorporate it into daily life.

Related Therapies

Box Breathing (MOD194): A technique involving equal counts for inhaling, holding, exhaling, and holding again.

Pranayama (MOD190): Various yogic breathing techniques for controlling the breath.

Mindfulness Meditation (MOD101): A practice focused on being present and aware, similar to the mindful walking aspect of labyrinths.

Tai Chi (MOD157): A Chinese martial art practiced for both defence training and health benefits, including stress reduction and improved balance.

Pilates (MOD130): A low-impact exercise system that focuses on strengthening the core, improving flexibility, and enhancing overall body awareness through controlled movements and breathing techniques, often using specialized equipment.

Acupuncture (MOD007): A traditional Chinese medicine practice that involves inserting thin needles into specific points on the body to balance energy flow (Qi) and promote healing. Acupuncture can complement Reiki by addressing energetic blockages.

Ayurveda (MOD018): An ancient Indian holistic healing system based on the balance of body, mind, and spirit.

Massage Therapy (MOD097): This hands-on therapy involves manipulating the body’s soft tissues to relieve tension, reduce pain, and promote relaxation. It can enhance the effects of Reiki by addressing physical discomfort and improving circulation.

Qigong (MOD102): A holistic system of coordinated body posture and movement, breathing, and meditation used for health, spirituality, and martial arts training.

Reiki (MOD142): A Japanese energy healing technique that involves channelling universal life force energy through gentle or no touch. Reiki can be combined with sound healing to enhance relaxation and energy flow.

Mindfulness-Based Stress Reduction (MBSR) (MOD106): A structured program that combines mindfulness meditation and yoga to cultivate awareness and reduce stress.

Conscious Connected Breath (MOD192): A transformative breathwork practice using continuous, connected breathing to promote emotional release, increased awareness, and holistic healing.

 

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