Breathing Exercises
Breathing is a fundamental, automatic process that sustains life, yet its profound impact on our physical and mental well-being is often overlooked. While we may take our breath for granted, consciously engaging in a specific breathing exercise can unlock a host of benefits, from reducing stress to improving lung function.
Breathing exercise and techniques might seem unnecessary at first glance—after all, breathing is something we do instinctively, without a second thought. However, the practice of mindful breathing, where you focus on the mechanics and rhythm of your breath, reveals that there’s much more to breathing than just inhaling and exhaling. By intentionally altering our breathing patterns, we can influence our emotions, physiological responses, and overall well-being.
Stress Causes Us To Over-Breathe
Typically, our breath serves a vital function: we inhale to bring oxygen into our bodies and exhale to expel carbon dioxide, all with the assistance of the diaphragm—a powerful muscle that plays a crucial role in this process.
However, when we face stress, anxiety, or emotional turmoil, our natural breathing pattern often shifts. Instead of taking deep, nourishing breaths that fill our lungs, we tend to “over-breathe,” leading to quick, shallow breaths that do little to calm our nerves or oxygenate our blood effectively. (Chu et al., 2024).
This shift in breathing under stress is where specific breathing techniques can be incredibly beneficial. By consciously slowing down our breath and engaging in exercises like diaphragmatic breathing, we can counteract the effects of stress and return our bodies to a state of balance.
Diaphragmatic breathing, in particular, encourages the use of the diaphragm to draw air deeply into the lungs, promoting relaxation and helping to restore a calm, balanced state of mind.
Among these exercises, diaphragmatic breathing stands out as a particularly powerful technique. Also known as belly or abdominal breathing, this method emphasises the use of the diaphragm—a large, dome-shaped muscle located at the base of the lungs—to maximise lung capacity and promote deeper, more efficient respiration.
What Is Diaphragmatic Breathing?
Diaphragmatic breathing involves consciously engaging the diaphragm to take very slow breaths, maximising lung capacity and improving oxygen (and CO2) intake.
The diaphragm is our most efficient muscle for breathing. Positioned at the base of the lungs, it contracts during inhalation, creating space for the lungs to expand.
This allows air to flow in and fill the lungs. During exhalation, the diaphragm relaxes, helping to expel air from the lungs. While other muscles, such as those in the neck and chest, assist in breathing, the diaphragm does the majority of the work, especially during deep breaths.
Unlike shallow breathing, which primarily uses the chest muscles, diaphragmatic breathing allows you to fill your lungs fully, ensuring that your body receives the oxygen it needs to function optimally.
This technique is especially beneficial for individuals with respiratory conditions, as it helps strengthen the diaphragm and reduce the effort required to breathe.
Diaphragmatic breathing, often referred to as belly or abdominal breathing, is a foundational breathing exercise that encourages the use of the diaphragm—a large, dome-shaped muscle at the base of the lungs. This technique not only enhances lung efficiency but also offers a host of physical and mental health benefits.
Let’s explore what diaphragmatic breathing is, how it works, its benefits, and how we can incorporate it into our daily routine.
Diaphragmatic Breathing Exercises
Diaphragmatic breathing, often referred to as deep or abdominal breathing, is more than just a technique for inhaling and exhaling—it’s a transformative practice that engages the body and mind in profound ways. This method of breathing encourages mindful, full-body respiration, offering a range of benefits for physical and mental health.
Unlike shallow breathing, which predominantly involves the chest and shoulders, diaphragmatic breathing focuses on using the diaphragm, the muscle located below the lungs. When we breathe diaphragmatically, the diaphragm pulls air deeply into the lungs, allowing for a more complete and efficient exchange of oxygen.
This approach contrasts sharply with shallow breathing, which can contribute to tension and anxiety by limiting oxygen intake and leading to a heightened stress response.
One of the key benefits of diaphragmatic breathing is its ability to influence our nervous system. By engaging in deep, mindful breathing, we send a calming signal to the parasympathetic nervous system, which is responsible for managing the body’s rest-and-digest functions.
This process helps counteract the physical effects of anxiety, such as a racing heartbeat, shallow breathing, and sweaty palms, leading to a reduction in stress and a more balanced emotional state. (Russo et al., 2017).
Regular Practice Improves Lung Health And Capacity
Incorporating diaphragmatic breathing into our daily routine can yield significant improvements in overall health. Regular practice can enhance lung capacity, lower blood pressure, and reduce heart rate. Additionally, it can improve core muscle stability and contribute to a greater sense of calm and focus. For individuals managing conditions like anxiety, asthma, or chronic obstructive pulmonary disease (COPD), diaphragmatic breathing offers a simple yet effective way to alleviate symptoms and improve quality of life. (Hamasaki et al., 2020).
What makes diaphragmatic breathing particularly accessible is its versatility. Unlike other practices such as yoga or meditation, which require dedicated time and space, diaphragmatic breathing can be seamlessly integrated into daily activities. Whether you’re commuting to work, preparing for a stressful meeting, or finding yourself in the midst of a heated argument, you can use this breathing technique to centre yourself and promote relaxation.
Basic Diaphragmatic Breathing Exercise
Practicing this technique for just a few minutes each day can help cultivate a greater sense of well-being and provide valuable tools for managing stress and anxiety. In summary, diaphragmatic breathing is a powerful practice that taps into the body’s natural ability to foster relaxation and reduce stress. By embracing this technique, you can unlock the full potential of your breath, enhance your overall health, and cultivate a deeper sense of calm and focus in your daily life.
Let’s first look at some of the benefits, and then look at two different kinds of diaphragmatic breathing exercises – the lying down and the standing technique.
Benefits of Diaphragmatic Breathing
Engaging in diaphragmatic breathing offers numerous health benefits, including:
How to Practice Diaphragmatic Breathing
The Lying Down Technique:
The Sitting Technique:
Additional Breathing Exercises
In addition to diaphragmatic breathing, several other techniques can help improve your breathing patterns and overall respiratory health:
Conditions That Benefit from Diaphragmatic Breathing
Diaphragmatic breathing can be particularly beneficial for individuals with the following conditions:
Improved Sleep
If you find yourself tossing and turning in bed with racing thoughts and an overactive mind, breathing exercises can be a powerful tool to help you drift off to sleep. Slow, deep breathing has the remarkable ability to shift the body’s focus from the sympathetic nervous system, which governs the fight-or-flight response, to the parasympathetic system, which promotes relaxation and calm.
Breathing Allows Us To Relax On A Deeper Level
When we practice deep breathing in bed, we’re essentially signalling our body to transition from a state of high alert to one of relaxation. This shift can be crucial in overcoming insomnia or restless nights. By concentrating on our breath, we also divert our attention away from the persistent thoughts and worries that often plague bedtime, creating a mental space conducive to falling asleep.
Similarly, breathing exercises can be incredibly effective in managing stress. When you’re stressed, your body is typically in a heightened state of alertness, ready to react to perceived threats. Engaging in deep breathing helps to counteract this response by activating the parasympathetic nervous system, which calms the body and mind. This shift results in a slower heart rate, more deliberate and deep breaths, and an overall greater sense of tranquility. (Gerritsen et al., 2018).
In both scenarios—whether trying to sleep or managing stress—the power of breathing exercises lies in their ability to refocus your body’s physiological state from one of tension and anxiety to relaxation and calm. This simple yet effective practice can make a significant difference in enhancing your sleep quality and reducing stress levels.
Mindfulness Breathing
Mindfulness breathing, also known as mindful breathing meditation, is a fundamental practice in many relaxation techniques and is essential for cultivating a deeper sense of awareness and calm. This practice revolves around focusing your attention on your breath, observing it without judgment or interference.
To begin mindfulness breathing, find a quiet, comfortable space free from distractions. You can either sit in a chair with your feet flat on the floor or lie down on your back on a yoga mat or bed. The key is to ensure you are in a position where you can relax fully.
Gently close your eyes and take a few moments to soften any tension in your shoulders, neck, and jaw. Bring your attention to the natural rhythm of your breath. Notice the rise and fall of your chest or abdomen with each inhalation and exhalation. The goal is not to control or alter your breathing pattern but to observe it as it is.
It’s completely normal for your mind to wander during mindfulness breathing. When you realize that your attention has drifted, gently guide it back to the sensation of your breath without self-criticism. This practice of gently redirecting your focus helps strengthen your mindfulness over time.
As you engage in this practice, you may also encounter various thoughts or bodily sensations. Simply acknowledge these experiences and let them pass, returning your focus to your breath. This process of acknowledging and letting go helps cultivate a sense of calm and presence.
Start with short periods of mindfulness breathing, such as five to ten minutes, and gradually increase the duration as you become more comfortable with the practice. Over time, mindfulness breathing can significantly enhance your ability to manage stress, improve concentration, and foster a deeper connection to the present moment.
Breathing Exercises For Anxiety
Reduced Anxiety
Breathing exercises can be incredibly effective for managing anxiety, whether you’re dealing with a chronic anxiety disorder or simply facing a particularly stressful situation. The benefits of these techniques extend beyond just calming the mind; they can also have measurable effects on physical responses such as heart rate and stress levels.
A notable study involving musicians highlighted the efficacy of breathing exercises in reducing anxiety. The research found that those who engaged in a 30-minute session of controlled breathing experienced significant improvements in heart rate regulation. (Wells et al., 2012).
Additionally, they reported feeling less anxious and tense, demonstrating that even a single session of slow, deliberate breathing can have a substantial impact on anxiety levels.
Breathing techniques are also beneficial for individuals with Chronic Obstructive Pulmonary Disease (COPD). In a study focusing on men with COPD, the implementation of breathing exercises led to notable improvements not just in anxiety but also in their shortness of breath and overall mobility. This suggests that incorporating breathing exercises into the management plan for COPD can enhance both emotional and physical well-being. (Ubolnuar et al., 2019)
By incorporating breathing exercises into your routine, you can experience these calming effects and better manage anxiety, whether you’re preparing for a challenging event or seeking relief from chronic conditions. Breathing exercises can be a powerful tool for managing stress, anxiety, and panic, offering a simple yet effective way to bring calmness and balance back into your life.
One particularly effective breathing technique involves focusing on deep, mindful breaths, which can be done in just a few minutes and in various settings. Whether you are at home, at work, or anywhere else, this technique can be adapted to suit your environment and personal comfort.
To get the most benefit from this calming breathing exercise, it’s ideal to incorporate it into your daily routine. Choose a position that feels most comfortable for you—standing, sitting, or lying down.
Here’s a step-by-step guide to help you practice this technique:
By making this breathing exercise a regular part of your routine, you can create a calm and centered state of mind that helps manage stress and anxiety more effectively.
Incorporating Diaphragmatic Breathing into Your Routine
When to Seek Professional Guidance
While diaphragmatic breathing is generally safe, it’s essential to consult with a healthcare provider, especially if you have a respiratory condition like COPD or asthma. A primary care physician, respiratory therapist, or other specialist can offer personalised advice and ensure that you’re practicing the technique safely.
Precautions
Breathing techniques are widely recognised for their benefits in enhancing lung function, relaxation, and stress management. They are generally safe and cost-effective methods to promote well-being. However, if you have a chronic condition such as Chronic Obstructive Pulmonary Disease (COPD) or another form of lung disease, it’s essential to consult with your doctor before starting any new breathing exercises. Your healthcare provider can help ensure that the techniques you choose are appropriate for your condition and advise you on how to incorporate them safely into your routine. Always remember, breathing exercises should not involve holding your breath for extended periods or causing discomfort.
Final Thoughts
Breathing exercises are powerful tools for improving how we inhale and exhale, particularly by engaging the diaphragm more effectively. By consciously altering our breathing patterns, we can gain better control over our emotional responses and enhance our overall well-being.
One of the significant advantages of breathing exercises is their versatility—you can practice them virtually anywhere and at any time. Whether you’re dealing with stress, anxiety, sleep disturbances, high blood pressure, or managing COPD symptoms, incorporating these techniques into your daily life can provide substantial relief.
To get started, begin with simpler exercises like pursed lip breathing, which is easy to learn and practice. Once you are comfortable with these basic techniques, you can progress to more advanced breathing exercises to further calm your mind, reduce anxiety, and improve your quality of life. Consistent practice can lead to lasting benefits, helping you feel more relaxed, centered, and healthier overall.
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.
