Have you ever really paid attention to your breathing? It’s an involuntary process like your heartbeat, but it’s also the only automatic movement we can consciously control. And guess what? Mastering your breath can dramatically improve your mental and emotional well-being!
Think of your respiratory system as a direct pathway to your nervous system. Your diaphragm, the muscle that helps you breathe, is intricately connected to the vagus nerve and the cerebral cortex, the part of your brain responsible for higher-level thinking and emotions. This means that when you practice diaphragmatic breathing, you’re directly influencing your stress response, ability to relax, and even your emotional control.
“It’s like each emotion has its own unique breathing pattern,” explains Silvia Abrami, life coach and founder of You Academy, who is an expert in breathwork. “When you experience intense emotions, your breathing changes automatically.”
But the benefits of diaphragmatic breathing go far beyond stress management. It’s like a gentle massage for your abdominal organs, promoting better digestion, sleep, and even a sense of calm and balance.
How to Practice Circular Diaphragmatic Breathing
This technique is all about re-educating your body to use your diaphragm effectively. It’s incredibly simple, involving just four key steps. Here’s what you need to know:
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Focus:
Devote just two minutes each day, either in the morning or evening, depending on whether you’re looking for increased energy or relaxation.*
Positioning:
Lie down comfortably and place one hand on your belly, just above your navel. This will help you feel the movement of your diaphragm as you breathe.*
Breathing:
Silvia advises, “While breathing through your nose is generally good for air filtration, the nasal passages are narrower. For diaphragmatic breathing, it’s better to breathe through your mouth to allow for greater lung capacity and ease, especially if you’re new to this practice.”*
Observe:
Before you start, pay attention to your natural breathing pattern. Is it shallow, stopping at the top of your chest, or does it extend all the way to your belly? As you inhale with your diaphragm, you’ll feel your belly expand as the diaphragm lowers. As you exhale, your lungs empty, and your belly relaxes back to its natural position.Diaphragmatic Breathing Exercises for Relaxation
There are several diaphragmatic breathing exercises you can incorporate into your daily routine. These can be done anytime, anywhere, especially when you need a moment to relax and feel centered.
When to Avoid Diaphragmatic Breathing
While diaphragmatic breathing is generally beneficial, it’s best to avoid it while driving and in the water. If you have shortness of breath or are not used to this type of breathing, it can sometimes lead to dizziness.
So take a deep breath, engage your diaphragm, and experience the transformative power of mindful breathing. It’s a simple practice that can bring about profound changes in your physical and mental well-being.
