Deep Diaphragmatic Breathing

 - CEJames & Alfonz Ingram

Fukai ōkakumaku kokyū [深い横隔膜呼吸]

Also known as abdominal or belly breathing, engages the diaphragm—a large, dome-shaped muscle located just below the lungs. This practice promotes numerous physical, mental, and emotional benefits, which are backed by scientific studies and traditional wisdom. Here’s an overview of its benefits, with references to bolster the claims:

1. Physiological Benefits

a) Reduces Stress and Anxiety

• Deep breathing activates the parasympathetic nervous system, also called the “rest and digest” system, counteracting the stress-induced “fight or flight” response governed by the sympathetic nervous system.

• Studies have shown that diaphragmatic breathing reduces cortisol levels, a hormone associated with stress (Goyal et al., 2014).

b) Improves Lung Function

• By fully engaging the diaphragm, this practice increases lung capacity and efficiency, which is particularly beneficial for individuals with respiratory conditions like asthma or COPD (Yamaguti et al., 2012).

c) Enhances Oxygenation

• Slow, deep breaths improve oxygen exchange in the lungs, ensuring that tissues and organs receive adequate oxygen. This improves energy levels and cellular function (Ritz & Steptoe, 2000).

d) Lowers Blood Pressure and Heart Rate

• By promoting relaxation, diaphragmatic breathing reduces cardiovascular strain, lowering blood pressure and heart rate, which helps in managing hypertension (Nivethitha et al., 2016).

e) Improves Digestion

• Activating the parasympathetic nervous system through deep breathing enhances blood flow to the digestive organs, aiding in better digestion and nutrient absorption (Park & Thayer, 2014).

f) Pain Management

• Deep breathing stimulates the release of endorphins, the body’s natural painkillers, and helps manage chronic pain by promoting relaxation and altering the perception of pain (Zautra et al., 2010).

2. Mental and Emotional Benefits

a) Enhances Focus and Mental Clarity

• Mindful diaphragmatic breathing improves attention and executive functioning by increasing oxygen flow to the brain and calming the mind (Zeidan et al., 2010).

b) Alleviates Depression and Anxiety

• Deep breathing practices, often integrated into mindfulness and meditation, reduce symptoms of depression and anxiety by regulating the autonomic nervous system and promoting emotional stability (Saoji et al., 2019).

c) Promotes Emotional Regulation

• Regular practice of diaphragmatic breathing enhances the ability to respond calmly to stressors and reduces impulsive reactions (Porges, 2011).

3. Performance Benefits

a) Improves Athletic Performance

• Athletes benefit from diaphragmatic breathing as it increases stamina, reduces the perception of exertion, and enhances recovery after physical activity (Brown & Gerbarg, 2005).

b) Boosts Voice Control

• Singers, public speakers, and performers use diaphragmatic breathing to improve vocal projection and control (Stanley & Jerde, 2017).

c) Enhances Martial Arts Practice

• In disciplines like Tai Chi, Qigong, and Karate, etc., diaphragmatic breathing aligns the body with the mind, enhances focus, and conserves energy during practice.

4. Holistic and Long-term Benefits

a) Promotes Mind-Body Awareness

• Diaphragmatic breathing fosters mindfulness, connecting the breath to bodily sensations and promoting overall self-awareness (Mehling et al., 2012).

b) Improves Sleep Quality

• Deep breathing before sleep calms the nervous system, reduces racing thoughts, and prepares the body for restful sleep (Sivertsen et al., 2009).

c) Strengthens the Diaphragm

• Consistent practice improves the strength and endurance of the diaphragm, making breathing more efficient even during periods of physical exertion (Tzelepis et al., 1994).

How to Practice Deep Diaphragmatic Breathing

1. Posture: Sit or lie down in a comfortable position.

2. Engage the Diaphragm: Place one hand on your chest and the other on your abdomen. As you inhale through your nose, the hand on your abdomen should rise while the chest remains still.

3. Exhale Fully: Exhale slowly through pursed lips, letting the hand on your abdomen lower naturally.

4. Duration: Start with 5-10 minutes daily, gradually increasing the time as you become comfortable.

Methodologies like box breathing and combat breathing work on this principle by adding counts and mindfulness to the practice.

Conclusion

Deep diaphragmatic breathing is a simple yet powerful practice with a myriad of benefits for the body, mind, and emotions. Whether you aim to manage stress, improve athletic performance, or enhance mindfulness, this breathing technique is a foundational tool that can lead to profound improvements in overall well-being.

Diaphragmatic Breathing Methods

Ōkakumaku kokyū-hō [横隔膜呼吸法]

Diaphragmatic breathing encompasses several methods that are tailored to specific goals, such as relaxation, mental clarity, physical endurance, or spiritual growth. These methods are widely practiced in therapeutic, meditative, and athletic contexts. Below is a detailed exploration of the different diaphragmatic breathing methods and their unique applications, backed by scientific references where available.

1. Basic Diaphragmatic Breathing (Belly Breathing)

This foundational method emphasizes full engagement of the diaphragm.

• How to Practice:

• Place one hand on your chest and the other on your abdomen.

• Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still.

• Exhale slowly through your mouth, letting your abdomen fall.

• Benefits: Improves oxygen intake, reduces stress, and enhances focus.

• References:

• Goyal et al. (2014): Shows its role in reducing stress and activating the parasympathetic nervous system.

2. Box Breathing (Square Breathing)

Used in high-stress professions like the military, box breathing helps regulate stress and enhance focus.

• How to Practice:

• Inhale through the nose for a count of 4.

• Hold the breath for a count of 4.

• Exhale slowly through the mouth for a count of 4.

• Hold the breath out for a count of 4.

• Benefits: Enhances emotional control, reduces anxiety, and builds mental resilience.

• References:

• Clark & Hirschman (1990): Demonstrates the calming effects of paced breathing on stress.

3. 4-7-8 Breathing

Popularized by Dr. Andrew Weil, this method is rooted in ancient yogic practices and is often used for relaxation and sleep enhancement.

• How to Practice:

• Inhale deeply through your nose for 4 seconds.

• Hold your breath for 7 seconds.

• Exhale slowly and completely through your mouth for 8 seconds.

• Benefits: Induces relaxation, reduces heart rate, and prepares the body for sleep.

• References:

• Weil et al. (2015): Highlights the efficacy of controlled breathing in sleep quality and relaxation.

4. Alternate Nostril Breathing (Nadi Shodhana)

A pranayama technique in yoga, this method balances energy flow and enhances respiratory function.

• How to Practice:

• Close your right nostril with your thumb and inhale deeply through your left nostril.

• Close your left nostril with your ring finger and exhale through your right nostril.

• Inhale through your right nostril, then switch sides.

• Benefits: Improves lung function, reduces anxiety, and balances the nervous system.

• References:

• Telles et al. (1994): Shows improved autonomic stability through alternate nostril breathing.

5. Resonant Breathing (Coherent Breathing)

This method involves slow, steady breathing at a frequency of about 5-6 breaths per minute.

• How to Practice:

• Inhale deeply for 5-6 seconds.

• Exhale slowly for 5-6 seconds.

• Benefits: Optimizes heart rate variability (HRV), promotes relaxation, and enhances emotional regulation.

• References:

• Lehrer et al. (2000): Demonstrates the benefits of resonant breathing for cardiovascular health and stress reduction.

6. Kapalabhati (Skull-Shining Breath)

A yogic breathing technique focused on short, forceful exhalations to energize the body and mind.

• How to Practice:

• Sit comfortably with a straight spine.

• Inhale deeply, then exhale forcefully through your nose while contracting your abdominal muscles.

• Allow passive inhalation between exhalations.

• Benefits: Boosts energy, detoxifies the lungs, and sharpens focus.

• References:

• Bhavanani et al. (2012): Shows improvements in respiratory function and mental alertness.

7. Pursed-Lip Breathing

This method is commonly recommended for individuals with chronic obstructive pulmonary disease (COPD) or asthma.

• How to Practice:

• Inhale deeply through your nose for about 2 seconds.

• Exhale slowly through pursed lips for about 4-6 seconds.

• Benefits: Reduces shortness of breath, improves oxygen exchange, and strengthens the diaphragm.

• References:

• Yamaguti et al. (2012): Demonstrates improvements in dyspnea and lung capacity.

8. Wim Hof Breathing

This method, created by Wim Hof (“The Iceman”), combines deep diaphragmatic breathing with breath-holding for enhanced physical endurance and mental resilience.

• How to Practice:

• Inhale deeply through the nose or mouth and exhale passively.

• Repeat for 30-40 breaths.

• After the final exhale, hold your breath for as long as possible.

• Inhale deeply and hold for 15 seconds, then release.

• Benefits: Increases oxygenation, reduces inflammation, and boosts mental clarity.

• References:

• Kox et al. (2014): Demonstrates the immune-boosting and anti-inflammatory effects of this breathing technique.

9. Sitali (Cooling Breath)

A traditional yogic method designed to cool the body and calm the mind.

• How to Practice:

• Roll your tongue into a tube shape or purse your lips.

• Inhale through the rolled tongue or pursed lips, feeling the cooling effect.

• Exhale slowly through the nose.

• Benefits: Lowers body temperature, reduces stress, and combats fatigue.

• References:

• Swami Rama et al. (1998): Details the calming and cooling effects of Sitali.

10. Diaphragmatic Breathing in Progressive Relaxation

This technique combines deep breathing with progressive muscle relaxation to reduce tension.

• How to Practice:

• Focus on breathing deeply into the diaphragm.

• While inhaling, tense a muscle group (e.g., hands, shoulders).

• Release the tension as you exhale.

• Move progressively through all major muscle groups.

• Benefits: Relieves physical tension and promotes deep relaxation.

• References:

• Jacobson (1938): The originator of progressive relaxation techniques.

11. Ujjayi (Ocean Breath)

Used in yoga, this technique involves a soft, whispering sound created during exhalation.

• How to Practice:

• Constrict the back of your throat slightly while inhaling and exhaling through your nose.

• Focus on creating a steady, audible breath.

• Benefits: Enhances focus, promotes calmness, and regulates energy levels.

• References:

• Saraswati (1984): Discusses the calming effects of Ujjayi breathing in yoga.

Conclusion

Each diaphragmatic breathing method serves a distinct purpose, from relaxation to energy boosting and improving physical performance. Integrating these techniques into your daily routine can yield profound benefits for physical, mental, and emotional health.