Exploring The Different Health Benefits of Diaphragmatic Breathing
What Is Diaphragmatic Breathing?
What Are The Different Types of Diaphragmatic Breathing?
Diaphragm Breathing Basics
- Sit in a relaxed posture or lie flat on your bed, the floor, or any comfortable, flat surface.
- Relax your shoulders.
- Put your hand on your chest and your stomach.
- Exhale for approximately two seconds through your nose. You will experience the air passing from your nostrils to your abdomen, allowing your stomach to expand. During this form of breathing, make sure your stomach spreads forward while your chest stays reasonably still.
- Purse your mouth (as though you’re drinking through a straw), push your stomach gently, then exhale steadily for about two seconds.
- Follow this breathing pattern several times to get the best results.
- Stand up straight and extend or arch your back.
- Exhale until you can’t do it anymore.
- Inhale gradually and slowly, take in as much oxygen as you can until you can no longer breathe.
- Keep the air in for 10 seconds.
- Exhale slowly through the mouth. You can do this with pursed lips or normally.
- Stand up straight and close your eyes.
- Inhale oxygen deeply until you can’t take any more oxygen.
- Exhale until you have emptied your lungs of air.
- Repeat the first step while keeping your eyes closed!
- Contain the oxygen in your lungs a few seconds, and then exhale it all out.
- Inhale again while picturing the number 2.
- Hold your breath while counting silently to 3, then let it all out again.
- Repeat these steps until you’ve reached 8. Feel free to count higher if you feel comfortable.
What Are The Benefits Of Diaphragmatic Breathing?
Diaphragmatic Breathing Provides Relaxation
Diaphragmatic Breathing Detoxifies the Body
Diaphragmatic Breathing Relieves Pain
Diaphragmatic Breathing Increases Endorphins
Diaphragmatic Breathing Improves Posture
Diaphragmatic Breathing Stimulates the Lymphatic System
Diaphragmatic Breathing Increases Cardiovascular Capacity
Deep breathing provides the same benefits of exercise and can enhance the benefits you get from exercise. Anaerobic exercise(strength training) uses glucose as energy, while aerobic exercise (cardio) uses fat as energy. By increasing our cardiovascular capacity from deep breathing, we can make it easier to do more cardio, which boosts our cardiovascular function and burns more fat cells.
Diaphragmatic Breathing Increases Energy
Diaphragmatic Breathing Improves Digestion
Diaphragmatic Breathing Strengthens Significant Organs of the Body
Diaphragmatic Breathing Regulates Weight
Diaphragmatic Breathing Improves Overall Health
What Usually Occurs During Diaphragmatic Breathing?
- Pectoralis Minor
- Serratus Anterior
Breathing and the Autonomic Nervous System
- The metabolic process that affects your weight
- blood pressure
- digestive processes
- overall body temperature
- how quickly you breathe
The sympathetic division usually gets the mechanisms going, while the parasympathetic prevents them from occurring. And although sympathetic governs the fight-or-flight reaction, the parasympathetic division is in command of the day-to-day processes.
Taking deep breaths will help you actively control your ANS, which can have several benefits — especially by lowering your heart rate, controlling blood pressure, and helping you relax — all of which help decrease the amount of stress hormone cortisol released throughout your body.
Risks and research
Diaphragmatic breathing is not necessarily effective on its own. Studies on ANS-related conditions such as irritable bowel syndrome ( IBS) have demonstrated that deep breath is frequently the most successful remedy when paired with cognitive-behavioral therapy ( CBT) or hypnotherapy.
Spend some time per day consciously breathing steadily and rhythmically, and taking the oxygen into the lungs. It’s an easy trick to get instantly energized and centered. Focus on getting your oxygen into your body. Imagine your lungs expanding with oxygen as you breathe.
Deep breathing exercises are beneficial to allow the body’s processes, systems, and organs to function correctly. Performing these exercises provides more oxygen into the body, which cleanses the blood and, in turn, benefits everything else.