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Diaphragmatic Breathing and its Benefits [Deep Breathing] - Smeh Beautytips

What is Diaphragmatic Breathing?

Diaphragmatic Breathing is a type of breathing exercise in which one breath with the belly. It's done by contracting the diaphragm. The diaphragm is a muscle that separates the abdomen from the chest. When air inhales, the chest doesn't rise but belly expand. This breathing technique is also known as belly breathing or abdominal breathing exercise.

How to do Diaphragmatic Breathing?

Diaphragmatic breathing exercises can be done in standing, sitting, and lying positions. Find a calm place to lay down on the back, sit down or stand. Place one hand on the chest and one hand on the belly. Inhale air slowly through the nose and feel the belly rise. During this process, try to keep a hand on the chest as still as possible. Exhale air through pursed lips and feel the belly flatten. Repeat this process 10 times. Do this breathing exercise in all three positions twice a day.

Diaphragmatic Breathing Benefits:

  • It improves heart rate by dilating blood vessels which result in lowering blood pressure. Slower deep breathing relaxes the brain and gets it to the relaxation state which also slows down the body and improves digestion. Deep breathing in stressful situations helps the body to react calmly while facing challenges - not only good for the heart but for overall health.
  • It improves muscle core stability and the ability to withstand more exercises as it increases intense exercise tolerance in the body.
  • This breathing gives warmness to the hands and feet. 
  • Practicing diaphragmatic breathing daily increases energy and motivation.
  • A large percentage of people shallow breathe (also known as chest breathing). This shallow breathing is linked to increased anxiety and stress levels. When one breathe from the chest, it doesn't fill up all the lung with air and leave the lower lung oxygen-deprived. This process signals the brain that lungs are not getting enough oxygen and triggers stress. Diaphragmatic breathing lowers the stress hormone cortisol by full filling the lungs with oxygen and makes one feel relax.
  • This practice improves the immune system and concentration.
  • It increases blood oxygenation as oxygen-rich blood found most on the lower part of the lungs that circulates other parts of the body.
  • Diaphragmatic breathing reduces oxidative stress caused by exercise and other intense physical activities.

Abdominal Breathing Vs Chest Breathing:

In chest breathing, air moves the rib cage and diaphragm is active but its dome doesn't descend too far. Rib cage expands to the sides, front and back while in diaphragmatic breathing air moves to the belly keeping rib cage in still position so as to rise the belly.

In chest breathing, the diaphragm doesn't use as much while shoulder and neck muscle overuse. This causes upper body tension and pain in the muscles. In diaphragmatic breathing, muscles in between ribs raise the rib cage so as to help the diaphragm let enough air to the lungs without giving overstress to the body.

Diaphragmatic Breathing Video:

On can see 'How to Practice Belly Breathing' in this video and can practice it daily.

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Comments

  1. I've heard about diaphragmatic breathing and its benefits before. This is a good practice as it's free and the benefits are worthwhile.

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  2. Oh wow! I have never heard of this kind of breathing before. I need to try this. I'm definitely a chest breather.

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  3. Thanks for talking about this breathing exercise I like to do breathing exercises cuz sometimes I get a little bit of anxiety so that helps

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  4. Oh wow. I've been breathing wrong all these years! I wonder why our bodies don't naturally breath in the correct way.

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  5. I had no idea there was a correct way to breathe. I just thought breathing was breathing. This was very interesting.

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  6. good to know about your body and health more, thanks for this information, it's really important to take care of our body

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  7. I love that this type of breathing brings warmness to the hands and feet. Sometimes my extremities are cold and I don't know how to warm them.

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  8. My sister constantly tells me I'm breathing wrong, now I believe her, or at least know there's some benefits to breathing this way!

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  9. I know what I'm trying at the gym tomorrow

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  10. Very good information! I have never heard of diaphragmatic breathing before.

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  11. My boyfriend is from India so I have learned a variety of different types of breathing including this one. This is very helpful in many ways. I like this if I feel stressed. This is fantastic in correlation with stomach yoga and actually have many health benefits including targeted weight loss. Great blog post.

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  12. Hhhhmmmmm....it's nice to know about the benefits of diaphragmatic breathing. I believe it's also good for panic attacks.

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  13. I have never heard of diaphragmatic breathing before! As someone that suffers from anxiety, breathing exercises are so important for me.

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  14. I had heard belly breathing is immensely beneficial. I learnt it today while reading and practicing. Thanks.

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  15. My husband has been advised to do diaphragmatic breathing since he is suffering from COPD. It was even included in his rehab therapy sessions after he had heart surgery. It is a more effective way of getting air into our lungs and is very relaxing too.

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  16. I'll keep this in mind and try it out. I know I do breathe deeply when I'm stressed, and it helps a ton.

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  17. Breathing is so important. I'm teaching my kids belly breathing.

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  18. I did not know this type of disorder but I know the potential and importance of vitamin D.

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  19. Breath work is very important to all we do in the world of fitness so I can see the value. This was a good read.
    Elizabeth O

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  20. I really need to sit and focus on my breathing because I definitely feel like my heart skips beats sometimes!

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  21. I try to breathe like this at bed time. It helps me to fall asleep

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  22. This is awesome!!! I've been doing it for years, well, since I started doing yoga. As you said, the benefits are great.

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  23. Great post with very helpful info on diaphragmatic breathing. It's important to really make time to relax a bit and catch a breath especially when we're go, go, go with our days all the time!

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  24. I have heard of this before, a long time ago actually. I didn't realize all the benefits, though. I will try it the next time I have cold hands and feet!

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  25. I didn't know much about this diaphragmatic breathing but thanks to this post, I learned something new.

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  26. I've heard that diaphragmatic breathing helps with relaxation and is stress reducing. I practice it at night before bed.

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  27. I did a lot of Diaphragmatic breathing as a youngster, for my singing, but I did not know that it could be used for reduces stress :)

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  28. I just sent this to a friend who is struggling with stress and her blood pressure. Great post!

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  29. This is really new to me and I am glad that I found this here ..Thanks for sharing

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  30. I first learned about diaphragmatic breathing from a psychologist. I was recovering from an accident and the University of Michigan had this guy see patients who had back problems. He showed me exercises to learn this breathing and it really helped!

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  31. Kristine Nicole Alessandra23 February 2020 at 02:40

    Diaphragmatic breathing is the best way to get the maximum amount of air into our lungs. I know we were taught how to do this when I was still young and active in hiking. I don't know if I still do it subconsciously. I will have to ask my son to observe me breathing. :)

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  32. This is the first time I heard about Diaphragmatic Breathing! Thanks for the info! I learned a lot today about this. I should try it.

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  33. I learned about this when I was going through my yoga teacher training. I can tell a big difference when I practice this breathing method.

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  34. I didn't hear about this type of breathing before. I usually practice breathing exercises as they are really useful in calming down and in preventing panic attacks.

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  35. I didn't know there were so many benefits. I'll need to try it!

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  36. Wow this is amazing. I had never heard this type of breathing before. Thanks for this post, I will try this.

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  37. This sounds like it is pretty helpful, I didn't realize how many benefits it has.

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  38. I was trying this breathing exercise while reading this article. I can get use to this because of the benefits.

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  39. i didn't realize there's a wrong way to breath. Thanks for sharing.

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  40. Great article. I learned a lot from what you wrote. Thanks for sharing. I can't wait for the next one.

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  41. Diaphragmatic Breathing is important in singing as you breathe from your Diaphragm. I imply this breathing a lot, especially during meditation or relaxing.

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  42. Wow! I don't know there's this type of breathing. It actually open my mind and will share this to other people. This method is very useful and healthy, its benefits are very useful.

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  43. Breath work has really helped my anxiety, overthinking and helped me come back to the present moment. Thanks for spreading the awareness around our below par breathing habits, I'm sure whoever else reads this post will be surprised and stirred to want to immediately start changing their ways!

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