Just Breathe! Diaphragmatic breathing at a glance

Just Breathe! I’m sure someone has told you when you’re stressed or upset, just take a deep breath and count to ten. I tell my children this all the time. Breathing is one the most vital components to life. We typically don’t think about breathing, it just occurs naturally and unconsciously. Diaphragmatic breathing is a type of breathing exercise also known as “belly breathing” used to effectively strengthen the diaphragm muscle. The diaphragm is the primary muscle for inspiration, allowing for a relaxed breathing with decreased work of breathing. Without proper function of the diaphragm, the body will rely on other accessory muscles, increasing the work of breathing and oxygen consumption. Breathing mechanics have an influence on posture and spinal stabilization; and vice versa. Poor breathing mechanics can lead to a dysfunction in other adjacent areas, including the neck pain, rib cage, low back pain, and so on. Diaphragmatic breathing has multiple benefits including, stress management, lowering BP, pain management, as well as influence balance and motor control. 

Below is a simple diaphragmatic breathing technique that can be easily incorporated into your daily routine! This exercise can be performed sitting on a chair with the back supported or lying down flat on your back.

Step 1: Sitting or lying down, relax your shoulders, neck, upper body, and lower body. Legs can be straight out or bent to 90 degrees. 

Step 2: Place 1 hand on your chest and other hand on your belly. 

Step 3: Take a few breathes in and out normally, feeling for where the air moves into which hand. As you exhale out, try to let all the air out of the lungs.

Step 4: Next you will take a deep breath in through your nose. While breathing in, you want to feel for the air move into your belly as your stomach extends out onto your hand. The chest should remain still or may move a slight bit. Majority of the movement should come through the hand over the belly as the abdomen extends out and in through each breath. 

Step 5: Exhale out through your mouth. Rest for a few seconds and then repeat the breathing pattern again. 

Food for thought: There’s an interesting approach to breathing (with a growing body of research) that involves breathing IN and OUT through your NOSE, otherwise known as nasal breathing.  While breathing can be a subconscious act, it doesn’t have to be.  We can change the way we breathe and this can have tremendous health benefits.  Try this diaphragmatic breathing with just your nose and see if you feel a difference!  

Co-written by Student PT: Caroline Castro