The How and Why of Diaphragmatic Breathing

The diaphragm is a muscle below the lungs and heart and above the abdomen, which contracts as we breathe in and out. It also applies pressure when we need to go to the toilet or vomit, so it’s a pretty important muscle which gets little to no attention!  The benefits of working this muscle can have an impact on you physically by building stamina and helping you maintain optimum body function as you age or in times of illness, as well as inducing calm and aiding your mental health. 

How to do diaphragmatic breathing 

Diaphragmatic breathing is essentially steady deep breathing by inhaling in through the nose and out through the mouth.  Let’s break it down in stages: 

1. Sit or lie in a comfortable position 

2. Relax your shoulders and breathe as you would normally 

3. Place one hand on your abdomen and one on your chest 

4. Inhale slowly and deeply through the nose feeling your hand rise on your abdomen until you feel your lungs are full 

5. Hold for the count of two 

6. Slowly exhale through the mouth, blowing out the air steadily and feel your abdomen flatten 

7. Repeat several times 

For best results practice this at least once a day, or several times if you can.  It only takes a minute or two. 

Why do diaphragmatic breathing? 

There are many benefits to improving your breathing technique and strengthening your diaphragm and these include: 

🧘 Improved core stability 

🧘 Increased calmness and reduced stress 

🧘 Maintaining a healthy heart rate and blood pressure 

This technique can be useful in times of stress to help your body and mind relax and manage stressful situations.   It can be used as a distraction when undertaking difficult procedures, such as an injection, or be a focus to take the mind away from negative thought patterns. There are a couple of techniques you can use as a prompt if you wish to add a visual focus to the breathing such as: 

Breathe around a rectangle – No matter where you are, you can normally find a rectangular shape to trace round with your eyes, such as a window, door or picture frame.  As you scan the edge of the shape, breathe in through the nose on the short edges, pause at the corner and breathe out on the longer sides of the rectangle. 

Visualise a feather – As you breathe out, imagine you are blowing gently down the length of the feather and imagine it flowing in front of you. 

Diaphragmatic breathing is portable – you can do it literally anywhere so it’s another useful tool to have in your wellbeing toolbox.