Diaphragmatic breathing, also referred to as abdominal breathing or deep belly breathing, is where the lungs expand with the use of the diaphragm, rather than the flexing of the rib cage and raising the chest and shoulders. The diaphragmatic breathing technique draws power from the diaphragm to expand the abdomen down and out, which results in a deeper breath. Diaphragmatic breathing is used in yoga, meditation and therapeutically for the purposes of relaxation and for raising the oxygen levels in the blood.
Our Natural Way to Breathe
If you observe a sleeping baby breathe, you will notice diaphragmatic, deep belly breathing in action. It is a natural and our most healthy way to breathe. Because of increasing stress -- the tension, anxiety and pressures of modern life -- and poor posture, our bodies have defaulted to a way of breathing that is less than ideal. Most of us are accustomed to shallow chest breathing unless we make a conscious effort to breathe more slowly and deeply.
Role of Breathing in Emotional and Physical Health
When we experience short, rapid breaths by using our upper chest and excluding our diaphragm, the ratio between oxygen and carbon dioxide is brought out of balance, which causes feelings of agitation, breathlessness and nervousness. Using the diaphragm to breath is an important first step in managing stress and the symptoms associated with it (anxiety, anger, tension, frustration). The technique of diaphragmatic deep breathing takes practice and perseverance but it can be relearned and is well worth it.
Benefits
Diaphragmatic breathing can have therapeutic affects. It is deeply relaxing and can bring about a sense of calm. It improves the rate of oxygen uptake from the lungs into the blood, resulting in more oxygen to circulate to the cells. It slows down the rate of breathing, which not only conserves energy but it allows more time for the oxygen to enter the blood. Deep breathing strengthens the lungs and diaphragm and the immune system.
Improve Your Health with Deep Breathing Exercises
Deep breathing can improve health by triggering the relaxation response, increasing energy levels and treating insomnia, and it can even be beneficial for weight loss. Extra oxygen is brought in during deep breathing, which allows calories to be burned at a faster rate, speeding up metabolism. Diaphragmatic breathing is a wonderful way to quiet and calm the mind and spirit. The brain and organs work more efficiently as oxygen supply is increased. Deep breathing can also lower blood pressure.
Breathing as a Bridge
Breathing is the only bodily function we can control voluntarily or allow the body to control involuntarily. The breath is known as prana or a universal energy in yoga and is used to find balance and connection between the body and the mind. Yogis use the breath as a tool for positive change. The breathing exercises performed during a yoga practice "can act as a bridge into those functions of the body of which we generally do not have conscious control."
