Diaphragmatic breathing, also known as deep belly breathing or abdominal breathing, is a powerful technique that encourages the use of the diaphragm – a large, dome-shaped muscle at the base of our lungs. This type of breathing is natural and effective, allowing the lungs to fill more completely, promoting relaxation, and offering a variety of benefits for both mental and physical well-being.
How Diaphragmatic Breathing Works
Anatomy of the Diaphragm: Located just below the lungs, the diaphragm plays a central role in breathing. When it contracts and moves downward, it creates more space in the chest cavity, allowing the lungs to expand and fill with air. When it relaxes, moving back upward, it pushes air out of the lungs, completing the breath.
Mechanics of Diaphragmatic Breathing:
Inhalation: When we breathe in deeply using our diaphragm, it moves downward, expanding the chest cavity and enabling the lungs to expand fully and increase oxygen intake.
Exhalation: As we breathe out, the diaphragm relaxes and moves back up, helping to push air out of the lungs.
Why Diaphragmatic Breathing is Effective
Fuller, Deeper Breaths: Diaphragmatic breathing allows us to take deeper breaths, enhancing oxygen intake.
Promotes Relaxation: By activating the parasympathetic nervous system (the “rest and digest” response), this breathing technique naturally helps reduce stress and anxiety.
– Reduces Muscle Tension: This technique reduces the use of accessory muscles in the neck and chest, which are often overused in shallow breathing, thereby minimising neck and shoulder tension.
How to Practice Diaphragmatic Breathing
Find a Comfortable Position: Lie on your back with knees bent and feet flat on the floor, or sit comfortably with a straight back. Place one hand on your chest and the other on your belly, just below the ribcage. This will help you feel the diaphragm move as you breathe.
Begin with a Slow Inhale: Breathe in slowly through your nose, allowing the air to fill your belly. Focus on expanding your belly outward rather than lifting your chest. The hand on your stomach should rise, while the hand on your chest remains still. Hold Briefly (Optional): At the top of the inhale, hold your breath for a second or two if it feels comfortable. This step is optional and can be skipped if it creates tension.
Exhale Slowly and Fully: Breathe out slowly through your mouth, engaging your abdominal muscles to push the air out. Imagine gently pulling your belly button toward your spine as you exhale. The hand on your belly should fall while the hand on your chest stays still.
Repeat: Continue this breathing pattern, aiming for a smooth, rhythmic flow. Try to inhale for a count of four, hold briefly, and exhale for a count of four or six, adjusting the pace to suit your comfort level.
Practice Regularly:Start with 5–10 minutes daily of diaphragmatic breathing, gradually increasing as it becomes more comfortable. Regular practice will make this technique feel more natural, and soon, you may find it easier to use diaphragmatic breathing in daily life to manage stress or promote relaxation.
Stay Relaxed: Relax your neck, shoulders, and chest to allow the diaphragm to do the work.
Slow and Steady: Focus on slow, deep breaths rather than forcing a big breath. The goal is to take comfortable, deep breaths without straining.
Practice in Different Positions: Once comfortable lying down, try diaphragmatic breathing while sitting or standing. This will make it easier to use the technique in various situations.
Benefits of Diaphragmatic Breathing
Reduces Stress and Anxiety: Diaphragmatic breathing activates the parasympathetic nervous system, which promotes relaxation and helps in reducing stress.
Improves Lung Efficiency: By allowing the lungs to expand fully, deep belly breathing increases oxygen intake, enhancing oxygen delivery throughout the body.
Reduces Muscle Tension: Minimises the use of accessory muscles, reducing neck and shoulder tension often associated with shallow breathing.
Supports Better Posture: Engaging core muscles during diaphragmatic breathing can support better posture, especially when practiced regularly in different positions.
Diaphragmatic breathing can be used in many situations to promote relaxation and manage anxiety. With regular practice, it can become a natural and effective way to calm the mind and body, support better breathing habits and even improve posture.
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The vagus nerve is the longest and one of the most complex cranial nerves, extending from the brainstem to vital organs, including the heart, lungs, and digestive tract. It plays a key role in regulating essential bodily functions such as digestion, heart rate, and breathing. The vagus nerve’s pathways create a powerful link between the brain and various organs and are responsible for reflex actions like swallowing, coughing, and sneezing. Stimulating the vagus nerve can activate the parasympathetic rest and digest system, which promotes relaxation and helps calm both body and mind. How?
Deep, Slow Breathing
Diaphragmatic or belly breathing is a simple way to activate the vagus nerve.
How: 4-7-8 Breathing Technique
Inhale deeply through your nose for 4 seconds. Hold the breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
This technique encourages a shift from beings tressed to calm – ideal for use during stressful events.
Cold Exposure (Mammalian Dive Reflex)
Splashing cold water on our face, especially around the eyes, forehead, and nostrils can trigger the mammalian dive reflex. This slows the heart rate and redirects blood to vital organs, conserving energy and promoting calm. How: Use cold water on your face or apply a cool compress to face or ears for an almost instant calming effect.
Sing, Hum, or Chant
The vagus nerve connects to the vocal cords and throat muscles so vibrations from humming, singing, or chanting can stimulate it. How: Spend a few minutes humming or singing in a low pitch to create resonant vibrations every day. People find chanting “Ohm” especially calming.
Ear Massage
Massaging the areas around your ears stimulates Arnold’s nerve (a branch of the vagus nerve), helping you relax. How: Gently massage the area behind your ears and around the tragus (the small cartilage near the ear canal). Alternatively, gently massage down the sides of your neck to ease tension. Repeat as needed for relaxation.
Mindfulness Meditation
Mindfulness helps us create a mental space between ourselves and our thoughts. Mindfulness involves focusing on the present moment, reducing cortisol levels and engaging the parasympathetic nervous system. How: Sit comfortably, focusing on your breathing. As thoughts arise, observe them without judgment and gently return your focus to your breath.
Regular Physical Activity
Consistent movement improves vagal tone, making your vagus nerve more responsive and promoting relaxation. How: Engage in activities you enjoy. Aim for around 150 minutes of moderate-intensity aerobic activity per week e.g. brisk walking, light cycling, or swimming (but don’t forget muscle-strengthening activities too!)
Alternate Nostril Breathing (Nadi Shodhana)
Breathing through alternate nostrils, one side at a time, can help balance the nervous system and stimulate the vagus nerve. How: Close your right nostril with your thumb and inhale slowly through your left nostril. Then, close your left nostril with your ring finger and release your thumb to exhale through the right nostril. Switch sides for each inhale/exhale. Repeat for 2–5 minutes, focusing on a steady,
rhythmic breath.
Learning to use your body’s relaxation system (i.e. stimulating the vagus nerve) is a simple yet effective way to restore calm. Deep breathing, cold exposure, singing, mindfulness and even an ear massage can help activate our body’s natural relaxation response. Which one are you going to try today?
Caroline Crotty BSocSc.HDip, MScPsych, MPsychSci
www.carolinecrotty.ie
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
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