Aside from concentration and calmness, controlled breathing also plays a crucial role in yoga. Well, typical effortless breathing is relatively shallow, which fails to help with using the full capacity of the lungs. Yoga is a great way to learn how to breathe better. Yoga teaches many helpful breathing techniques that can make you feel healthier and happier. Diaphragmatic breathing is a special way of breathing that is really good for you. It is especially important in yoga practice. Doing diaphragmatic breathing can help you feel calm and relaxed. It is a simple technique that can bring many benefits to your health and well-being.
Relaxed diaphragmatic breathing is often referred to as belly breathing or abdominal breathing. It involves using the diaphragm instead of the chest to inhale and exhale. That’s quite obvious, given its name. It is calming and helps to create a sense of well-being. This method is less strenuous and can help to reduce stress and anxiety while promoting overall health and wellness. When you do yoga, it is important to practice diaphragmatic breathing. This type of breathing should be relaxed and slow. Unless your yoga teacher tells you differently, you should keep breathing this way throughout your whole yoga class.
Diaphragmatic breathing is very important when doing yoga. It helps you do yoga poses and breathing exercises correctly. It also helps you get better at meditating. By breathing this way, you are getting ready to do your yoga and meditation practice correctly and well. Thus, it is important to identify its benefits and techniques to maximize your full potential in yoga. If you are into this activity, this is the right place to know everything about relaxed diaphragmatic breathing benefits in yoga and more. So, keep reading.
What is Diaphragm and Its Role?
The diaphragm is the primary muscle in charge of breathing control. It is also in charge, especially for guided diaphragmatic breathing. That is quite different from other breathwork techniques that mostly involve the chest. This large, dome-shaped muscle is located between the lungs and the abdomen, below the ribcage. It moves up and down during inhalation and exhalation, facilitating airflow into the lungs. There are also separate accessory breathing muscles, the intercostal muscles, found between the ribs. These muscles are utilized during chest breathing. And these muscles require more effort and energy than relying on the diaphragm for breathing.
Now, before getting deeper, let’s get it clear about diaphragmatic breathing and be precise about what it means. This can also help you with differentiating the breathwork from the other techniques.
What is Diaphragmatic Breathing?
Diaphragmatic breathing is a type of breathing where the diaphragm muscle at the base of the lungs is consciously engaged. It helps you breathe correctly by consciously using your diaphragm. It enables you to take deep breaths and utilize your lungs at 100% capacity, thereby increasing lung efficiency. During diaphragmatic breathing, the diaphragm contracts and flattens upon inhalation. It creates a vacuum, pulling air into the lungs, and relaxing upon exhalation, forcing air out.
Moreover, this type of breathing involves using the diaphragm, intercostal, abdominal, and pelvic floor muscles. Thus, resulting in deeper and more efficient breaths. Unlike normal breathing—which is shallow and doesn’t engage the diaphragm much—diaphragmatic breathing involves a conscious effort. This is to engage the diaphragm and results in the stomach rising and falling with each breath.
Furthermore, this type of breathing has several benefits. It includes strengthening the diaphragm and decreasing the work of breathing by slowing down your breathing rate. Also, decreasing oxygen demand and reducing the effort and energy needed to breathe. Practicing diaphragmatic breathing regularly can improve your overall respiratory health. As well as reduce stress on your respiratory system.
Benefits of Relaxed Diaphragmatic Breathing
Relaxed diaphragmatic breathing has a long history of being used to enhance health and well-being. Also, diaphragmatic breathing in your yoga practice can help you gain better strength and support.
Reduces stress levels and promotes calmness
Relaxed diaphragmatic breathing helps relieve stress. It triggers the relaxation response, decreases cortisol levels, and improves blood circulation. The technique alone is enough to produce dramatic and positive changes in the body. In fact, the relaxed diaphragmatic breathing practice while doing yoga often leads to an increase in oxygen levels in the blood. It also boosts brain function and the production of endorphins, which increase sensations of euphoria and relaxation. In the long run, you can certainly be happier and more relaxed with consistent practice of breathwork and yoga.
Boosts energy levels
Relaxed diaphragmatic breathing slows breathing and heart rate. It improves heart and lung efficiency, conserving energy and reducing feelings of fatigue. Interestingly, this breathing technique does not involve working with activating chest muscles. Thus, the conservation of energy is already guaranteed. As a result, you can have more energy for other activities without feeling tired.
Strengthens the immune system
Relaxed diaphragmatic breathing boosts immune response. Deep breathing boosts lymphocyte production, which is important for a healthy immune system. That actually sounds like an amazing benefit from an easy activity like diaphragmatic breathing. Such amazing benefits will really make you realize the power of breathwork. Hence, put much emphasis on learning how to control breathing better.
Eases discomfort
Once you learn diaphragmatic breathing, you can quickly notice how it improves blood and oxygen circulation. And how it induces muscle relaxation, reducing muscle spasms and tightness and leading to decreased pain. So, if you want to ease any discomfort in your body, yoga, and this breathwork might be the best go-to solution to try.
Enhances the strength of the lungs and diaphragm
Relaxed diaphragmatic breathing involves diaphragm contraction, strengthening both the diaphragm and lungs. Engaging the diaphragm enhances lung capacity, volume, and efficiency.
Improves the stability of core muscles and promotes good posture
Relaxed diaphragmatic breathing activates the diaphragm. It strengthens core muscles and improves posture, stability, and comfort. Naturally, yoga also helps promote good posture and stability of core muscles. That’s why there are several good reasons to learn relaxed diaphragmatic breathing in yoga.
The Diaphragmatic Breathing Steps in Yoga
Here is a quick guide for diaphragmatic breathing. You can practice this pranayama for about 5-10 minutes once or twice daily.
1. Start by sitting in a comfortable and stable position. Make sure your spine is straight while your head and neck are relaxed. With that said, it will be more practical and easier to use a cushion or folded blanket under the back of the hips if you are seated on the floor. If you are seated on a chair, ensure that both of your feet are placed flat on the floor. This step is surely important, so don’t start until you feel comfortable.
2. Close your eyes and take several deep breaths through your nose. Do that until your body feels more relaxed while gaining more awareness of your surroundings at the same time. Pay attention to what’s happening to your body while breathing. And always ensure that there is no tension with your shoulders, neck, or face.
3. Place a hand on your upper chest while the other hand should be on your stomach. That positioning of hands is an easy way to observe your diaphragm as you breathe.
4. Breathe slowly through your nose. This type of breathing has several advantages, including reduced tension and anxiety. These also include a stronger mind, body, and breath connection. Until your stomach begins to lift slightly against your hand, the hand you placed on your upper chest should stay still as possible.
5. Tighten your stomach muscles. That way, your stomach moves back in naturally as you exhale through pursed lips. The hand you placed on your upper chest should remain as still as possible.
6. Work towards having your breaths to be deep and slow. As much as possible, it should only be your stomach that is moving. Hence, you must also focus on keeping the chest as still as possible. Continue with deep breathing for several minutes.
7. Once you learn to be comfortable with relaxed diaphragmatic breathing, you can start applying the technique during yoga classes.
Diaphragmatic Breathing Practice Tips
Here are some practice tips that you should keep in mind when doing relaxed diaphragmatic breathing. This will guide you to avoid the risks and maximize the full potential of the practice:
- Start small and gradually increase the time spent practicing diaphragmatic breathing exercises each week. You should also avoid straining or overexerting yourself. If you are feeling tired or dizzy, take a break and rest.
- If you are feeling stressed or anxious, it’s advised not to force diaphragmatic breathing. Prioritize relaxing your mind and body before starting your breathing session.
- Diaphragmatic breathing techniques can be helpful in reducing stress and anxiety. However, it should be noted that they should not be taken in place of therapy or prescription given by a healthcare expert.
- Diaphragmatic breathing can be particularly effective in calming the mind and body. Its effect will be more apparent when combined with meditation. This type of breathing focuses on using the diaphragm to slow down breathing and promote relaxation.
- Before beginning any sort of yoga or breathing exercise, it is best to contact a doctor. This is important to ensure that the practices you engage in are safe and suitable for your individual needs and circumstances.
Health Conditions It Can Help You With
Diaphragmatic breathing has the potential to be beneficial for a variety of health conditions. The following sections will provide a more comprehensive understanding of how diaphragmatic breathing can positively impact different conditions.
Stress and Anxiety
According to a 2017 study, diaphragmatic breathing decreases cortisol levels in the body. As a result, diaphragmatic breathing may have the potential to alleviate symptoms related to stress and anxiety.
Chronic Obstructive Pulmonary Disease
COPD is a set of lung illnesses that cause breathing difficulties. The airways within the lungs become inflamed and damaged. This condition prevents air from passing in and out. The diaphragm can also become weaker, leading the body to compensate by using muscles in the back, neck, and shoulders during breathing.
Diaphragmatic breathing has the potential to alleviate symptoms. Over time, a person may notice an improvement in breathing during activities that were previously challenging. However, starting the process under proper guidance is important to ensure that the technique is done safely and effectively.
Asthma
Asthma is a persistent lung condition where the airways become swollen and inflamed due to certain triggers. Despite the use of medication, a significant number of people with asthma continue to experience persistent symptoms and a poor quality of life.
Incorporating breathing exercises into the treatment plan may improve overall outcomes. Hence, diaphragmatic breathing can improve the quality of life for individuals with asthma.
Note: While diaphragmatic breathing can be an effective way to manage some conditions, it should not be the sole form of treatment. It is recommended to use this technique in conjunction with other treatments. It should be advised by a healthcare professional to maximize results.
Final Thoughts
To summarize, diaphragmatic breathing is a simple and effective practice. It can provide several health benefits, such as stress reduction and improved sleep quality. Also, help with the treatment of specific medical diseases is included. However, it’s important to consult a doctor before starting any breathing exercise. You should consider this, especially if you have a medical condition. Diaphragmatic breathing can be a valuable tool for enhancing physical and mental well-being if done in moderation.
Interested in experiencing breathwork with Regina? Regina offers two virtual breathwork sessions per month, which are easily accessible from anywhere in the world. Check out and join us for a session!
