Uncover the Secret of Diaphragmatic Breathing: A Key to Health and Wellness & How it Helped Me

Diaphragmatic breathing, also called 360 degree rib breathing, is more than just a simple technique; it's a powerful method that encourages deeper and more effective breathing. Mastering this skill can lead to huge improvements in health and wellness. Those who make this a part of their daily routine often report noticeable changes in their physical and mental states!

As someone who fas suffered my whole life with chronically tight muscles, chronic pain, and a dysregulated nervous system, this was a game changer for me.

What is Diaphragmatic Breathing?

Diaphragmatic breathing uses the diaphragm, a dome-shaped muscle at the base of the lungs. Unlike shallow chest breathing, which primarily engages the chest and upper lungs, diaphragmatic breathing allows for a fuller exchange of air by effectively using the lower lungs and diaphragm . This method increases oxygen intake significantly; studies show that deep breathing can raise oxygen saturation levels in the blood by up to 20%.

When you inhale using this technique, your diaphragm contracts and moves downward, allowing your lungs to expand fully. This practice not only enhances oxygen absorption but also lowers the amount of carbon dioxide in the body.

Benefits of Diaphragmatic Breathing

Enhances Oxygen Exchange

Diaphragmatic breathing significantly boosts the body’s ability to exchange oxygen and carbon dioxide. This process supports bodily functions and improves energy levels. To practice, lay down on your back, inhale deeply through your nose, place your hands on your ribs and breathe into your ribs and back in a 360 degree manner. Exhale fully through either your nose or mouth. Over time, consistent practice can lead to higher lung capacity and improved overall respiratory health.

My C02 levels in my body have always been higher than average in my blood work and no doctor ever mentioned anything to me about my breathing or questioned why it was high.

Reduces Stress and Anxiety

In today's fast-paced world, dealing with high stress and anxiety is common. Diaphragmatic breathing serves as a powerful tool to activate the body’s relaxation response. Research indicates that deep breathing can reduce cortisol levels, the stress hormone, by up to 30%. When you focus on your breath and practice slow inhales and exhales, you can induce a calming effect.

Regular engagement in this technique can provide mental clarity, making it easier to face daily challenges. Many find that after just a week of practice, they experience improvements in overall mood and a reduction in feelings of anxiety.

Promotes Better Posture

Shallow breathing habits can lead to poor posture, causing tension in the neck and shoulders. Diaphragmatic breathing encourages correct spinal alignment and relaxes upper body muscles, which supports better posture. Individuals who incorporate this technique report a decrease in tension-related discomfort by up to 25%.

By making diaphragmatic breathing a part of your daily routine, you can build a greater awareness of your body mechanics and maintain a more aligned posture throughout the day.

Think about how good it would feel for your upper traps to finally relax? I suffered with this for years and it didn't change until I started breathing better. This is also a KEY driver in releasing your pelvic floor tension!

Supports Digestion

Interestingly, diaphragmatic breathing supports the digestive system as well. The action of engaging the diaphragm helps massage the abdominal organs, promoting improved digestion. Reports suggest that those who practice this breathing method often experience fewer digestive issues, such as bloating and discomfort. Furthermore, improved blood circulation to the digestive organs enhances nutrient absorption, helping the body function more efficiently.

Slow down while eating, chew your food, and check in with your breathing and nervous system!

How to Practice Diaphragmatic Breathing

Step 1: Get Comfortable

Lay down on your back, prop your feet up, and find a quiet space where you can fully relax.

Step 2: Place Your Hands

For awareness, place your hands on your ribs. Use this as an external reference of where to target your breath.

Step 3: Inhale Deeply

Breathe in slowly through your nose, letting your abdomen and ribs expand with minimal chest movement .

Step 4: Exhale Slowly

Do this through your nose or purse your lips and exhale gradually through your mouth, allowing your belly to drop. Make your exhalation longer than your inhalation to establish a natural rhythm and help with relaxation.

Step 5: Repeat

Practice this technique for five to ten minutes. As you grow more comfortable, extend the duration.

Check out my youtube video here to see how to set yourself up!

Incorporating Diaphragmatic Breathing into Daily Life

Morning Routine

Begin your day with diaphragmatic breathing. Just a few minutes each morning can set a positive tone for the day ahead.

During Stressful Situations

When stress arises, take a brief pause to practice diaphragmatic breathing. Even a handful of deep breaths can help clarity and ground you.

Before Sleep

To enhance sleep quality, practice this breathing method before bedtime. It helps your body and mind unwind, preparing you for a restful night's sleep.

 To help me sleep I love the breathing pattern of: inhale for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This is such a noticeable relaxation technique, crazy what the breath can do!!

Transform Your Health and Well-Being

Incorporating diaphragmatic breathing into your daily routine can profoundly affect your health and wellness. From reducing stress and supporting digestion to improving posture, the advantages of this technique are extensive.

By exploring diaphragmatic breathing, you can unlock a path to improved health and a more balanced life. Embrace this simple yet effective technique and experience the transformative effects on your physical and mental well-being.