Diaphragmatic Breathing

(6 Simple Steps to Practice Mindful Breathing)

Breathing. We all do it, but we rarely think about it. The action of inhaling and exhaling has such big impact on our overall health, yet many of us are not doing it properly. Think about your breath right now. Are your breaths long or short, deep or shallow, fast or slow? Chances are that you might not be breathing in a way that maximizes your body’s ability to deliver oxygen to the lungs.

Learning and using diaphragmatic breathing could change how you feel instantly and improve your health in the long term. This practice is also a key component in the practice of yoga, meditation and massage. I incorporate breathwork into many of my treatments, for example, my deep tissue treatment, it aids in the release of trigger points and other stress and tension in your body.

Effects of Dysfunctional Breathing

The typical modern lifestyle does not encourage proper breathing. We spend much of our time hunched behind desks, behind the wheels of our cars or sitting in a posture that does not encourage a deep, nourishing breath. The effects of this can be lower energy levels, anxiety, reduced blood flow, and constriction of the blood vessels in the brain and heart. Employing diaphragmatic breathing will instantly improve your energy levels and will, over time, reap benefits to your overall health.

Diaphragmatic Breathing Instructions

Mindful Breathing

Diaphragmatic breathing is sometimes called belly breathing or abdominal breathing. The diaphragm is a large, dome-shaped muscle that separates your body into upper and lower halves. It is supposed to be the primary muscle used for breathing. This simple relaxation technique actually strengthens your diaphragm and gives you more control over the nervous system. This type of breathing can come naturally, but it takes some practice.

Take a few minutes each day to do the following exercise and start feeling the benefits of diaphragmatic breathing.

1. Sit in a comfortable position or lie flat on the floor, your bed, or another comfortable, flat surface.
2. Relax your shoulders.
3. Place one hand on your chest and the other on your stomach, just below your belly button.
4. Breathe in through your nose for about two seconds. You should experience the air moving through your nostrils into your abdomen, making your stomach expand. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.
5. Purse your lips (as if you’re about to drink through a straw), press gently on your stomach, and exhale slowly for about two seconds.
6. Repeat these steps several times for best results.

Diaphragmatic Breathing Benefits

Continued practice with diaphragmatic breathing can help reduce stress and anxiety, lower your heart rate, and reduce your blood pressure. You may also notice increased stamina for intense exercise, improved sleep, better posture and many other benefits. If you take a few minutes each day to practice your breathing, you will start to reap the many benefits of diaphragmatic breathing.  Try setting a timer to remind you throughout the day to sit up and practice diaphragmatic breathing.

If this topic interests you, in my blog, Reduce Stress with Breathing Exercises, I discuss different breathing exercises, such as Box Breathing, Exploratory Breathing, Belly Breathing and more!

For those who need some support for the respiratory system, here is a great product that i love using called Breathe, The Respiratory Blend… If you’ve been to my clinic before and had a massage, most likely you smelled it in your face cradle. It is a remarkable blend of essential oils that help you breathe easier.
I mentioned this product, its benefits and its ingredients in the blog “Breathe Gently Through Seasonal Threats“.

***You can find this Breathe blend here***

Please feel free to contact us for more on incorporating mindful breathing into your day. When you are ready, Book your bodywork session.

Take a deep breath, my friend. It’s for free 😉

Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master & Reflexologist. She owns Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

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