What Is Deep Belly Breathing?
Belly breathing, also known for it’s scientific name “diaphragmatic breathing”, is a breathing exercise that helps to strengthen your diaphragm and is a key component in meditation and yoga techniques. Practicing this type of breathing has many benefits and not only helps to strengthen your diaphragm but also uses less energy and effort to breathe.The Right Way Vs The Wrong Way
Believe it or not, there is a right and a wrong way to breathe, and deep diaphragmatic breathing is the correct way. The incorrect way of breathing is known as chest breathing. However, many people think this correct because their body gets into the habit of only breathing using their chest. As a result, too much chest breathing can cause someone to feel out of breath and anxious. It limits our oxygen intake and lung capacity, which can result in shallow breathing. It can also lead to excessive tension in certain muscles of the upper back and neck. Deep diaphragmatic breathing opens up the bottom of our lungs by expanding and contracting the diaphragm as we breathe. This allows us to intake more oxygen with each breath.Photo Credit
Benefits To Belly Breathing
There are many benefits of diaphragmatic breathing. Here are a few:- Helps you relax
- Improves digestion
- Lowers heart rate and blood pressure
- Improves body’s delayed onset muscle soreness (DOMS – see DOMS blog)
- Helps ease muscle tension
How To Practice Diaphragmatic Breathing
There are different variations of diaphragmatic breathing, the most common being the basic form. Here are a couple steps to basic diaphragmatic breathing:- Lie flat on your bed, the floor, or any other flat surface.
- Take a deep breath in and out, relaxing your shoulders when you exhale.
- Put one hand on your chest and one hand on your stomach.
- Breathe in through your nose and hold it for about 2 seconds. During this time you should feel the air moving from your nose to your abdomen, expanding your stomach. As your stomach moves outward, be sure your chest remains as still as possible.
- Sit in a comfortable position or lie flat on the floor, your bed, or another comfortable, flat surface.
- Shape your lips as if you are about to drink using a straw and press gently on your stomach while exhaling slowly, again for about 2 seconds.
- Repeat these steps several times.
Before After
Photo of: Dr. Irma
How often should I practice this exercise?
At the beginning, start off slow by practising for about 5-10 minutes at a time, 3-4 times a day. Gradually increase how long you spend doing the exercise. Many people have said it is optimal to practice as soon as they wake up, and right before they go to bed.Our staff of massage therapists, chiropractor and naturopathic doctor would love to help you feel your best! Book online or call our studio at (905) 551-2456!