Explore 5 Targeted Diaphragmatic Breathing Exercises With Its Benefits!

Doing exercises for diaphragmatic breathing has many good effects on the muscles that you find at the bottom of your lungs. These muscles work by contraction and . expansion when you take a breath in and this lets your lungs expand. Then, when you breathe out, these same muscles relax and move up inside the chest area. Although people are born with the natural skill to use their diaphragm for deep breathing, as they grow older, they often start to breathe more from their chest which can affect their health.

Diaphragmatic breathing, also known as "abdominal breathing" or "belly breathing," involves relearning how to breathe deeply from the diaphragm. This approach promotes a complete exchange of oxygen and carbon dioxide, enhancing overall respiratory efficiency. As a result, diaphragmatic breathing contributes to slowing the heartbeat and has the potential to lower or stabilize blood pressure. So, this blog will explore five targeted diaphragmatic breathing exercises, each offering unique benefits for physical and mental wellness.

Table Of Contents

1. 5 Targeted Diaphragmatic Breathing Exercises

2. Effective Diaphragmatic Breathing Benefits

3. The Final Say

4. FAQs

5. References

5 Targeted Diaphragmatic Breathing Exercises

Let’s explore these diaphragm exercises with to-do instructions for practising breathing efficiently:

1. Deep Belly Breathing

When you breathe deeply, it helps your lungs to work better and makes you feel more relaxed and less stressed. Breathing in through the nose and letting your belly get big allows for more oxygen to come in, which makes you calm. Beneficial to deal with anxiety, improving focus, and fostering overall well-being.

How to do it?

• Find a comfortable seated or lying position.

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

• Inhale deeply through your nose, feeling your abdomen rise as you fill your lungs with air.

• Exhale slowly through your mouth, feeling your abdomen fall as you release the air from your lungs.

• Focus on breathing deeply into your belly, rather than shallowly into your chest.

• Repeat for several breath cycles, gradually increasing the duration.

2. 4-7-8 Breathing

Doing the 4-7-8 breath control is good for becoming relaxed and dealing with stress. You breathe in silently from your nose until you count to four, keep your breath for a time of seven counts, then make a noise as you breathe out for eight counts; this helps control breathing and makes the nerves more calm. Fast and easy to use, it acts as an instrument for fostering relaxation and stress relief.

How to do it?

• Sit or lie down comfortably in a quiet space.

• Close your eyes and take a few deep breaths to centre yourself.

• Inhale quietly through your nose for a count of four, feeling your abdomen rise with the breath.

• Hold your breath for seven counts, maintaining a sense of calm and relaxation.

• Exhale audibly through your mouth for eight counts, completely releasing the breath from your lungs.

• Repeat the cycle, gradually extending the duration as you become more comfortable.

Also Read: 8 Benefits Of 4-7-8 Breathing Technique And Step By Step Guide 

3. Box Breathing (Square Breathing)

Box breathing involves a sequence of four parts that aid in controlling your breathing, lowering stress levels, and improving awareness, focus and concentration. You breathe in, keep the breath inside, breathe out and then wait for a moment – all done to the count of four – which establishes a regular pattern for balanced and peaceful feelings. This is a versatile technique and adaptable to various situations.

How to do it?

• Sit comfortably with a straight spine and close your eyes.

• Inhale deeply through your nose for a count of four, feeling your lungs expand fully.

• Hold your breath for a count of four, maintaining a sense of stability and calmness.

• Exhale slowly and completely through your mouth for a count of four, releasing all tension from your body.

• Pause for a count of four before beginning the next breath cycle.

• Repeat the cycle, adjusting the pace as needed to maintain a sense of relaxation.

4. Alternate Nostril Breathing (Nadi Shodhana)

Nadi Shodhana, also called alternate nostril breathing, is a yoga method for balancing energy. You breathe in from one side of the nose while blocking the other side and then switch to maintain even energy flow in your body. Enhancing focus, reducing stress, and promoting a sense of well-being.

How to do it?

• Sit comfortably with a straight spine in a quiet space.

• Close your eyes and take a few deep breaths to centre yourself.

• Use your right thumb to close your right nostril and inhale deeply through your left nostril.

• Close your left nostril with your right ring finger and release your thumb, exhaling fully through your right nostril.

• Inhale deeply through your right nostril, then close it with your thumb and release your ring finger, exhaling through your left nostril.

• Repeat the cycle, alternating nostrils with each breath, and focus on maintaining a steady rhythm.

Also Read: 7 Benefits Of Yoga For Diabetes With Effective Asanas & Pranayama 

5. Breath Focus Meditation

In this meditation, you concentrate on your breathing to help with being mindful and relaxed. When you pay attention to the air going in and out, it helps you become calm, think clearer, and feel better in general. 

How to do it?

• Find a quiet and comfortable space where you won't be disturbed.

• Sit or lie down with a relaxed posture, keeping your spine straight but not rigid.

• Close your eyes gently and bring your attention to your breath.

• Inhale deeply through your nose, feeling the air fill your lungs.

• Exhale slowly through your mouth, releasing any tension in your body.

• Continue to breathe naturally, observing each breath without trying to control it.

• If your mind wanders, gently bring your focus back to your breath.

• Practice for a desired duration, starting with a few minutes and gradually extending the time as you become more comfortable with the meditation.

Effective Diaphragmatic Breathing Benefits

Note the given diaphragmatic breathing benefits which you get from practising diaphragmatic exercises timely:

Also Read: 9 Differences Between Nidra And Yoga Nidra: How To Choose The Right Practice? 

The Final Say

This is how emphasising the significance of diaphragmatic breathing extends to individuals managing chronic obstructive pulmonary disease (COPD). So, for those with COPD, incorporating diaphragmatic breathing exercises serves as a valuable strategy, strengthening their diaphragm, and reducing the effort and energy required for breathing. In essence, diaphragmatic breathing emerges as a beneficial practice with specific advantages for reducing respiratory challenges and offering enhanced respiratory efficiency.

FAQs

1. What conditions does diaphragmatic breathing help improve?

Practising breathing with the diaphragm is good for many health problems, like stress, anxiety, and COPD. It makes breathing better, helps get more oxygen into the body and helps to lower how much stress you feel.

2. How often should I practice diaphragmatic breathing exercises?

To get the best outcome, it is important to do exercises for breathing using your diaphragm often. Begin with doing them for five up to ten minutes, and repeat this three or four times within one day. You can slowly make the time longer and the breathing deeper. To improve this, try putting a book on your stomach when you do diaphragmatic breathing exercises.

3. Do certain conditions make it harder for me to use my diaphragm?

Certain conditions, for example, chronic obstructive pulmonary disease or COPD, can make it difficult to use your diaphragm properly. Breathing exercises that focus on the diaphragm and are designed for your own situation could help you strengthen this muscle and increase its functioning, even when dealing with these conditions.

References

• Diaphragmatic Breathing Exercises & Benefits

• Learning diaphragmatic breathing - Harvard Health

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