Fiona McMahon DPT, PT
WE LOVE DIAPHRAGMATIC BREATHING! We do, we really do and we hope you will too. What is diaphragmatic breathing you ask? Diaphragmatic breathing is a form of deep breathing where you breath deeply into your stomach. As you breath in, you will actually see your belly extend and get bigger, and as you breath out, your belly will return to it’s old spot. It’s not like our typical breathing patterns where we breath from the chest; it is a much more deep and deliberate breath.
Why We love Diaphragmatic Breathing
Diaphragmatic breathing accomplishes a lot in the body. First of all, it supplies the body with a large dose of oxygen, which is pretty obvious, but it is a much more robust breath than a simple chest breath.
Diaphragmatic breathing also works wonders on the tissues of both the abdomen and the pelvic floor. By taking a big diaphragmatic breath in, the diaphragm lowers and provides a gentle stretch to the tissues and organs of the belly as well as the pelvic floor. As you breath in you are actually providing a nice stretch to the pelvic floor.
Deep breaths can also calm down the nervous system and allow you to better relax. When you are more relaxed your body can attend to the day to day tasks such as digestion and healing. It really is amazing what some deep breaths can do.
How to breathe diaphragmatically
Start off by putting one hand on your chest, at about the area of your breastbone. Place the other hand on your stomach. You can do diaphragmatic breathing just about anywhere, so get in a position that is comfortable for you. Start by slowly breathing in. In order to tell if you are using your diaphragm, you should feel the hand on your stomach move more than the hand on your chest. As you breath in, bring your awareness to your ribs and feel them expand out to the side and back. Finish by slowly breathing out. The out breather should be longer than the inhale. It is really that easy.
How does one actually use diaphragmatic breathing?
Really you can use it in anyway you need too. Some people find it tremendously helpful to do 10 diaphragmatic breaths every hour, while others employ deep breathing techniques in times of stress or pain. The important thing about diaphragmatic breathing, or any exercise for that matter is consistency. Try to at least get in 20 deep breaths a day.