Breath easy
Diaphragmatic breathing [1] is also called deep belly breathing and it is an easy and accessible technique to powerfully support your health.
The diaphragm is a oval shaped muscle that separates your upper torso and abdomen. It is the primary muscle of respiration. When you breathe in, your diaphragm lowers, drawing air into your lungs. Because your diaphragm is pushing down on your abdominal cavity your belly expands outward. That is why it is called belly breathing. It's not that you are drawing air into your stomach (as the term implies) rather it is that your belly has to go some where due to the increased volume of air in your chest.
The benefits of diaphragmatic breathing are many, to name a few, they include:
relaxation
improving muscle function
improving respiratory function
reducing blood pressure
reducing heart rate
releasing beneficial hormones
improving digestion
What, wait!?!
How can a breathing technique do all that! Diaphragmatic breathing can do these things because it triggers the "rest and digest" or parasympathetic [2] part of your nervous system. The rest and digest part of your nervous system, coupled with the fight or flight part of your nervous system, control all the automatic processes of your body. These automatic processes include everything from the beating of your heart to the growing of your toe hairs, as well as everything between.
So let's give it a try!
If you have never done this before I recommend lying down on your back with your knees bent. If you have done this before and know what to expect it can safely be done seated or even standing. I suggest lying down for your first try at this because with deep breathing some people can get dizzy. It it not common for this to happen but you want to make sure you won't fall.
Once you have a position that is safe and comfortable:
1) Place one hand on your chest and one hand on your belly, so you can feel them expand
2) Inhale slowly through your nose and your belly will expand, minimize movement at the chest
3) Tighten your ab muscles to push the air out of your lungs, exhaling through pursed lips
4) Continue for 5 to 10 minutes using a slow pace to avoid hyperventilating. If you get dizzy or otherwise feel anything adverse: stop
Easy right?
Once you have given it a try I am certain that you will have felt more relaxed and calm. But beyond that you will have also triggered all of the health benefits mentioned above.
So go ahead and practice. Maybe a few times a day to start, then add some more "rounds" as you get used to the practice and start to connect to the power of this technique.
As always, I love to hear from you. Please reach out if you have any questions or comments.
Thanks & Be well!
George Curtis, NBC-HWC, CPT
[1] https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing
[2] https://my.clevelandclinic.org/health/body/23266-parasympathetic-nervous-system-psns
