Diaphragmatic Breathing Technique, How to do.

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What are breathing techniques

During diaphragmatic breathing, you are consciously using your diaphragm to take deep breaths. When you breathe normally, you don’t use your lungs to their full capacity. Diaphragmatic breathing allows you to use your lungs at 100% capacity to increase lung efficiency.

The diaphragm is a large, dome-shaped muscle located at the base of the lungs. Diaphragmatic breathing is meant to help you use the diaphragm correctly while breathing.

Breathing techniques can help to beat depression and may reduce stress and anxiety, help a person get to sleep, or support treatment for lung conditions. Some techniques work to give immediate relief. Others may work best with practice over time. Breathing techniques may help people with asthma or chronic obstructive pulmonary disease (COPD). These conditions weaken the lungs and make it harder for a person to breathe out all of the stale air.

What Symptoms can deep breathing help

Deep breathing can help several conditions that cause symptoms that affect how you breathe including:

Anxiety
Asthma
COPD
Stress

How to do Diaphragmatic Breathing

Diaphragmatic Breathing can be done both sitting and lying down. When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down.

To perform this exercise while lying down:

Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs.

Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

Breathe in slowly through your nose so that your stomach moves out, causing your hand to rise. The hand on your chest should remain as still as possible.

Tighten your stomach muscles, so that your stomach moves in, causing your hand to lower as you exhale through pursed lips (see “Pursed Lip Breathing Technique“). The hand on your upper chest should remain as still as possible

To perform this exercise while sitting in a chair:

Sit comfortably, with your knees bent and your shoulders, head and neck relaxed

Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe

Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible

Tighten your stomach muscles, so that your stomach moves back in, as you exhale through pursed lips. The hand on your upper chest must remain as still as possible

You can also start to increase your exhale count for deeper relaxation as you master box breathing. But remember, this exercise should never feel forced

What are the benefits of diaphragmatic breathing?

Although diaphragmatic breathing can aid in the treatment of some illnesses, it shouldn’t be the only option. You can combine this method with other therapies that your doctor has advised.

Diaphragmatic breathing offers several benefits to your body including:

Helping you relax.
Enhancing muscle performance while exercising and avoiding tension.
Increasing how much oxygen is in your blood.
Facilitating the removal of pulmonary gas waste by your body.
Reducing blood pressure.
Reducing heart rate.

What are the types of breathing techniques?

Conclusion

Simply paying more attention to the breath can have benefits for well-being. Most forms of meditation use breathing techniques to relax the body and calm the mind. Finding the right breathing technique and making it part of a routine can help a person experience the benefits.

Resources : Lung.org