Deep breathing: how to get started

Has someone ever told you to take a deep breath during a moment of stress? It turns out there may be more science to this suggestion that you may have thought. Deep breathing, when done correctly, can provide a multitude of benefits, due in great part to a muscle called the diaphragm.



What is the diaphragm and why does it matter?

The diaphragm is a large, dome-shaped muscle that sits at the top of the abdomen and bottom of the rib cage, separating the two body cavities. As we take a deep inhalation, the diaphragm contracts, which causes it to flatten and pull down, away from the chest cavity. This allows our lungs to fill with air. As we exhale, it relaxes and pushes back up to a dome shape, helping the lungs push air back out. The diaphragm generally works involuntarily, which means we don’t have to walk around reminding ourselves to breathe; until we do.



Most of us spend our days “chest breathing,” or taking short, somewhat quick breaths where our chest does the rising and falling. Chest breathing still requires the use of our diaphragm, but to a much smaller extent. Think of it like driving a car – we drive around town and down the highway in “drive,” but should some adverse conditions arise, we may shift our car down to another gear for better traction. Just like the drive gear, chest breathing gets us around town, but when things get messy, it’s nice to have another gear to turn to.

 This is where it gets deep (quite literally).

Our diaphragm’s work is automatic, but as we take deeper breaths, it allows our diaphragm to contract and expand completely, giving us a fuller and more complete breath. It supports better oxygen flow throughout our bodies, providing them with more of this critical element. It slows our rate of breathing and gives our bodies time to make the most of the breath.

There are many names for this type of breathing, the most common being deep breathing, belly breathing, and diaphragmatic breathing (although all breathing uses the diaphragm to some extent, with the exception of certain medical conditions, so this can often be misleading). 



Benefits of breathing


For such a simple exercise, the effects of deep breathing can be profound. Studies have shown that both physical and mental health are affected by the way we breathe. By incorporating a regular deep breathing practice into our lives, benefits can compound further. 

Deep breathing may help lower blood pressure and cortisol levels, resulting in better responses to stress both in the short and long term. Regular practice of deep breathing has been shown to help improve attention span and help regulate emotions.

Such breathing has been part of Eastern medicine for centuries, with many other practices including movement-based yoga and tai chi focusing on the breath. As it becomes a more studied and accepted practice, we will likely see it become a complementary part of healthy lifestyle recommendations.



How to do it


Start in a comfortable position, standing or sitting upright or lying on your back. If desired, you may place one hand on your chest and the other on your abdomen to feel the rising and falling of the abdomen as the chest remains still. Inhale slowly through your nose, letting your abdomen rise and expand. Exhale with a slight gap between the lips, gently tightening the abdomen and letting it return to its normal position.

This exercise is generally most beneficial for long-term results when practiced 5-10 minutes at a time throughout the day. This also makes the practice easier to call upon during times of stress. Deep breathing can also provide more immediate calm in stressful or uncomfortable situations. However you choose to practice it, your body and mind will certainly thank you for taking time to care for them and be present.



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• References

  Hopper, Susan I., et al. “Effectiveness of Diaphragmatic Breathing for Reducing Physiological and Psychological Stress in Adults.” JBI Database of Systematic Reviews and Implementation Reports, vol. 17, no. 9, Sept. 2019, pp. 1855–1876



  Ma, Xiao, et al. “The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults.” Frontiers in Psychology, vol. 8, no. 874, 6 June 2017, pp. 1–12



• Disclaimer

  This articles does not constitute medical or mental health advice. These practices are not for everyone and are not a substitute for ongoing healthcare from a medical or mental health professional.