Diaphragmatic Breathing: Strengthen Your Breath and Calm Your Mind

Diaphragmatic breathing, also called belly breathing, is one of the most important foundations in breathwork. It teaches your body to breathe with the diaphragm rather than the chest, which creates deeper oxygen exchange, reduces stress, and improves overall lung efficiency.

Many people breathe shallowly without realizing it, which increases tension and keeps the nervous system stuck in a low level stress response. Diaphragmatic breathing reverses this pattern and helps the body return to a natural state of balance.

The Science Behind Diaphragmatic Breathing

1. It activates the parasympathetic nervous system

Deep belly breathing stimulates the vagus nerve, which helps slow the heart rate and lower stress hormones. A study published in Frontiers in Psychology found that slow diaphragmatic breathing significantly reduces cortisol and supports emotional regulation.

2. It improves oxygen exchange

Chest breathing uses only the upper part of the lungs. Diaphragmatic breathing allows full expansion of the lungs and improves oxygen delivery to the body. This supports clearer thinking, improved energy, and better physical performance.

3. It reduces anxiety and improves mood

A study in the Journal of Alternative and Complementary Medicine found that diaphragmatic breathing exercises reduce anxiety scores and promote calmer brain activity.Source: JACM. Diaphragmatic breathing and anxiety reduction.

4. It strengthens the diaphragm and improves posture

Using the diaphragm correctly reduces tension in the neck and chest muscles. Over time it can help improve posture and reduce chronic tension.

How to Do Diaphragmatic Breathing

You can practice this seated or lying down.

Step by Step

1. Sit or lie comfortably- Keep your spine straight if sitting.

2. Place one hand on your chest and one on your belly

3. Inhale slowly through your nose- Let your belly rise like a balloon. Your chest should stay mostly still.

4. Exhale slowly through your mouth- Let your belly fall as you gently push the air out.

5. Continue for five to ten minutes- Focus on long, smooth breaths and a relaxed body.

   
   

Tips

• Keep the shoulders soft

• Avoid forcing the breath

• Let the belly expand naturally

• Practice once or twice per day for the best results

  
  

Why You Should Use Diaphragmatic Breathing

This technique is one of the most grounding breathwork tools you can learn. It helps you

• Calm anxiety

• Reduce stress hormones

• Improve emotional balance

• Increase oxygen flow

• Strengthen your diaphragm

• Support deeper meditation

• Improve focus and energy

  
  

Diaphragmatic breathing is a powerful addition to your breathwork and builds a foundation for all advanced techniques.