Benefits of Diaphragmatic Breathing
Kelsey Hinkley, DPT
We tend to underestimate the power of breathing! Breathing is an automatic response we typically do without thinking about it. However, breathing and how we breathe has shown to be extremely important.
There are many benefits specifically to diaphragmatic breathing. Some include but are not limited to:
· Lowering cortisone (the body’s stress hormone) to help your body relax (6)
· Lowering the body’s heart rate
· Lowering blood pressure
· Reducing gastric reflux by applying pressure to the esophagus (4)
· Increasing sustained attention (6)
· Reducing swelling and improving efficiency of the lymphatic system (1)
The diaphragm is an upside down U-shaped, skeletal muscle that separates our chest from the abdominal cavity. When we inhale, the diaphragm contracts pulling down and flattening. This helps create a vacuum effect to pull air into our lungs. When we exhale, the diaphragm relaxes back into that U shape, helping to push air out of the lungs. (4,5) The more air we bring into our body, the better we can oxygenate our blood.
Here is a link to a video tutorial that provides a 3-D view of the diaphragm during diaphragmatic breathing: https://www.youtube.com/watch?v=hp-gCvW8PRY
If we are stressed or have cardiopulmonary issues, we tend to be shallow breathers and use accessory muscles in our necks rather than our diaphragm. This could lead to muscle imbalance, tension, headaches, decreased oxygen levels, and pain. The more we perform diaphragmatic breathing, the more optimally we function. If we do not breathe like this naturally, it is important to practice this type of breathing. The more we practice, the more efficient and more automatic this type of breathing becomes.
How to Perform Diaphragmatic Breathing (3):
1. Lie on your back with your knees bent and your back flat
2. Place your hands on your stomach (A.) or place one hand on your stomach and one on your chest (B.) and concentrate on your breathing
3. Inhale while expanding your stomach with minimal to no trunk or chest movement
4. Then exhale without forcing.
5. There should be a short pause after each exhale before the next inhale.
According to the Cleveland Clinic website, it is recommended to initially practice diaphragmatic breathing exercises 5-10 minutes about 3-4 times per day. (2) If no dizziness or discomfort is noted, gradually increase the length of time as desired.
I hope that after reading the benefits of diaphragmatic breathing, you will take the last 5-10 minutes of your busy day to perform this type of deep, relaxed breathing. You may be amazed how it may benefit your daily life. Remember, we all get stressed and overwhelmed in life, however, it is how we overcome and deal with these emotions that matter.
Citation:
1. Abu-Hijleh MF, Habbal OA, Moqattash ST. The role of the diaphragm in lymphatic absorption from the peritoneal cavity. J Anat. 1995;186 (Pt 3):453-467.
2. Diaphragmatic Breathing. Cleveland Clinic website. Updated September 14, 2018. Accessed December 27, 2020. https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing
3. Diaphragmatic Breathing. Physiotec Website. Copyright 1996 to 2020. Accessed December 27, 2020. https://hep.physiotec.ca/
4. Drake R, Vogel A, Mitchell A. Gray’s Anatomy for Students. 2nd ed. Churchill Livingstone, an imprint of Elsevier Inc.; 2010.
5. Hadjiliadis D, Harron P, Zieve D. Diaphragm and lungs. National Library of Medicine: Medline Plus. Updated May 16, 2019. Accessed December 5, 2020. https://medlineplus.gov/ency/imagepages/19380.htm
6. Ma X, Yue ZQ, Gong ZQ, et al. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017;8:874. Published 2017 Jun 6.doi:10.3389/fpsyg.2017.00874