The Benefits of Diaphragmatic Breathing

Diaphragmatic breathing is an effective way to calm your nervous system. This is a technique that I personally use and teach my patients. I use this tool to help me fall asleep because it helps clear my mind and gives me time to focus on my breathing. For patients dealing with severe pain or high levels of stress, I educate them how to perform diaphragmatic breathing. It not only provides a distraction but also induces physical changes that slow down the nervous system.

How it works

The vagus nerve is part of the parasympathetic nervous system (PNS) which is your rest and digest response. The PNS controls your digestion, heart rate, and breathing. As you take a deep breath in, your diaphragm flattens and pulls on your vagus nerve, stimulating a decrease in heart rate and blood pressure. The activation of this system helps the body relax and reduce stress.

How to Diaphragmatically Breath

Start by laying on your back in a comfortable position. Place one hand on your chest and one on your stomach. Breath in through your nose and let your stomach rise. You should feel your hand on your stomach move up as you inhale. I like to hold this position for about 5 seconds. Slowly exhale through your mouth and let your stomach fall. Make sure all the movement is coming from your stomach not your chest. Do this for 2-5 minutes or as long as you need to get that relaxation effect. As you inhale and let your stomach rise, your diaphragm pulls on your vagus nerve. This helps create more space in your chest cavity and promotes complete exchange of oxygen and carbon dioxide allowing more efficient use of your lungs.

Uses

• to help you fall asleep

• to help decrease severe pain

• to help decrease anxiety or stress

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