Breathwork: What is Diaphragmatic Breathing?

July 30, 2023

Just Breathe.

Information sourced from The Cleveland Clinic.

The diaphragm is a large, dome-shaped muscle located at the base of the lungs and is the most efficient muscle for breathing. Diaphragmatic breathing (DB) helps you use the diaphragm correctly while breathing. During DB, you consciously use your diaphragm to take deep breaths. When you breathe normally, your lungs do not work at full capacity. DB allows you to use your lungs at 100% capacity to increase lung efficiency. DB can help many conditions with symptoms that affect quality of breath, including anxiety, asthma, COPD, and stress. DB offers several benefits to your body including reducing blood pressure and heart rate and improving relaxation.

Diaphragmatic Breathing Exercise (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. The hand on your upper chest should remain as still as possible.

Diaphragmatic breathing technique (sitting)

  • 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.

Practice:   5-10 minutes, 3-4 times per day.

You may notice it takes an increased effort to use your diaphragm correctly. At first, you’ll probably get tired while doing this exercise. But keep at it! With continued practice, diaphragmatic breathing will become automatic.