Diaphragm Breathing Techniques and Its Benefits
Diaphragm breathing techniques have been proven to help many people. But what is diaphragm breathing, and how can you benefit from it?
What is a Diaphragm?
The diaphragm is a large, dome-shaped muscle that is located at the base of the lungs. It is considered one of the most efficient muscles in the body. The function of this muscle is to help fill and empty the lungs with the help of the abdominal muscles.
How to Breathe With Your Diaphragm
Diaphragm breathing, also known as belly breathing or abdominal breathing is an excellent way to relieve stress, and the good news is, you can do it everywhere. Practicing diaphragm breathing has its benefits; for one, it helps lower blood pressure and relaxes your tensed muscles.
When relaxed, it is easier for you to avoid unhealthy decisions like poor food choices or skipping exercise. You are also more mindful when you are less stressed. Now, to practice this type of breathing, you must know the steps, and in this post, you will learn all about that. Here’s how to breathe with your diaphragm.
The first thing you need to do is find a comfortable and quiet place to sit or lie down. Pick a place where you can remain undisturbed for a while. If you are sitting, make sure to keep your back straight, as your feet remain flat on the floor. Be sure to close your eyes as well.
Next, place one hand on your belly, right under your ribs. Place the other hand on your chest, and breath normally. Take a slow, deep breath and breathe slowly through your nose. Make sure to pay attention as your belly or diaphragm area swells under your hand.
Be sure to hold your breath in this position and pause for a few seconds. Slowly breathe out of your mouth and pay attention to your hand as your belly goes in when you inhale. Find your rhythm as you breathe and do this several times till you feel relaxed or calm.
As you follow the rhythm of your breath, add images to your mind. Imagine that the air you breathe is spreading through your body as it continues to keep you calm and relaxed. When you exhale, imagine that you are blowing the stress and tension away with a whooshing sound. Do this for at least 10 minutes or until you feel better. As you continue to do this every day, you can add more minutes to your practice until it becomes a daily part of your meditation.
How Can You Benefit from Diaphragm Breathing?
There are plenty of benefits that you can attain when you practice diaphragm breathing every day. Among these benefits include:
- It lowers your heart rate and blood pressure while helping your body slow down the breathing rate so you can spend less energy.
- It helps you relax and reduces the amount of cortisol production in the body.
- This also helps you cope with any stress-related disorders and, at the same time, increases the stability of your core muscles.
- It also lowers your chances of wearing out the muscles in your body while improving your ability to tolerate the most intense types of exercise.
Generally, belly breathing is done to relieve stress. It is because stress is the precursor to the development of many illnesses.
Keep in mind that your diaphragm does most of the work when it is healthy. It helps you inhale, bringing fresh air to the lungs, and exhale, helping you get rid of the carbon dioxide as well as other gases out of your lungs.
Once you learn how to do diaphragm breathing techniques, it is easier for you to practice them every day. Allocating a few minutes to do these exercises can help stabilize your breathing and strengthen your lungs. So when you feel stressed, deep breathe those stresses away!