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Imagine you’re feeling anxious at work or agitated during an argument. Focus your attention on your breath. You’ll probably notice it turns quick and shallow, your chest rising and falling rapidly as your body attempts to balance itself.
In heightened emotional situations, many of us unknowingly shift to upper chest breathing. But this instinctive response to stress only exacerbates your anxiety and tension. Instead, try switching to what’s known as diaphragmatic breathing—slow, expansive inhalations and exhalations and you’ll quickly notice your breath settling into a slower rhythm and a sense of overwhelming calm overtaking you.
Also known as belly breathing, this science-backed approach to breathing is an easy and accessible way to help you manage the physiological and psychological effects that accompany challenging emotions and difficult situations. Essentially, it creates more space and time for your inhalation and exhalation simply by bringing your attention to the movement of the diaphragm. And unlike other breathing techniques that focus on controlled breathing patterns or retention and release, diaphragmatic breathing can be done at anytime, anywhere, without anyone being aware of it except you.
What Is Diaphragmatic Breathing?
Understanding the function of the diaphragm, a dome-shaped muscle at the base of your lungs, is key to mastering this breathing technique. During inhalation, the diaphragm contracts and moves downward, enlarging the capacity of the chest so the lungs have space to fully expand. This causes the belly to push outward.
During exhalation, your diaphragm relaxes and moves upward, emptying the lungs by pushing air out of the lungs. The more you focus on exaggerating that movement, the slower and more expansive your breathing.
It’s that simple.
Diaphragmatic Breathing Benefits
What makes diaphragmatic breathing, or belly breathing, so effective is its direct influence on the nervous system. And most of that can be attributed to its ability to slow your breathing rate.
Research indicates that simply slowing your breath rhythm also slows your heart rate and sends signals of relaxation to your body. The more slowly you exhale, the calmer and quieter your mind becomes.
This is due in part to the vagus nerve, an essential part of the parasympathetic nervous system which connects the brainstem and abdomen. Since the vagus nerve passes through the diaphragm, engaging in diaphragmatic breathing activates it and promotes a sense of calm. This supports emotional regulation which, in turn, restores rational thinking.
Even several moments of slow, controlled breathing can trigger physiological relaxation responses throughout the body, making it an accessible and effective method for reducing blood pressure, slowing heart rate, and quieting the stress response. By regularly engaging in this simple yet powerful practice, you can rely on it as a tool for stress management so you can find resilience amid overwhelm.
Regular practice of diaphragmatic breathing yields an array of physiological and psychological benefits including:
How to Do Diaphragmatic Breathing
Beginners may find it easiest to practice diaphragmatic breathing by lying down although it can also be practiced while seated or standing. If you’ve ever taken a yoga class and heard the teacher say “breathe into your belly,” this is what they mean. Follow these steps:
Find a comfortable position. If lying down, bend your knees slightly. If sitting, keep your feet flat on the floor.
Place one hand on your abdomen and the other on your chest.
Inhale deeply through your nose, allowing your belly to expand while keeping your chest relatively motionless.
Hold your breath briefly before slowly exhaling through your nose or pursed lips, allowing your belly to naturally fall. With practice, you may find that you’re able to hold your breath for longer periods.
Repeat the process for at least 4 to 6 slow, deep rounds of breath. With consistent practice, you can gradually escalate the number of slow, deep breaths. As you breathe out, focus on slowly exhaling through your nose with your lips either closed or pursed. With each exhalation, feel the tension in your body releasing. You can continue this practice for 4, 6, or even 8 breaths.
And you can rely on regular practice of diaphragmatic breathing even when you’re not feeling overwhelmed. That helps promote a calm state of mind on an everyday basis so you’re less likely to become agitated and reactive during challenging situations. Think of it as more than just a technique. It’s a ticket to a calmer existence.
