PHYSIOTHERAPY
How to do diaphragmatic breathing exercises for beginners with Physiotherapist Michelle Kenway. Improve blood oxygen levels, strengthen your diaphragm, relax and reduce stress, relieve muscle tension and improve digestion for heartburn relief. Physiotherapy diaphragmatic breathing exercises are also known as deep belly breathing or abdominal breathing exercises.
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Beginners start lying down, sitting upright or standing tall.
Diaphragmatic Breathing Exercises Technique
Place one hand on your chest and the other hand on your belly.
Correct diaphragmatic breathing exercises breathe in via the nose and out via the mouth. Feel the belly rise and expand forward as you inhale. Feel the belly relax and sink down as you exhale. The hand on your chest should not move during correct deep breathing exercise technique.
Diaphragmatic breathing exercises can have physical and emotional benefits.
1. Relaxation and Stress Reduction: Diaphragmatic breathing activates the body’s relaxation response, helping to calm the mind, reduce anxiety, and alleviate stress. It triggers the parasympathetic nervous system, which counters the effects of the sympathetic nervous system (responsible for the fight-or-flight response), promoting a sense of calmness.
2. Improved Respiratory Function: Diaphragmatic breathing strengthens the diaphragm muscle, which is the primary muscle involved in respiration. By engaging the diaphragm more effectively, it allows for deeper and more efficient breathing. This can help improve lung capacity, increase oxygen intake, and enhance overall respiratory function.
3. Enhanced Oxygenation: Deep belly breathing allows for a greater exchange of oxygen and carbon dioxide in the lungs. By taking slow, deep breaths, more oxygen enters the bloodstream and reaches the body’s tissues and organs. This can result in increased energy levels, improved cognitive function, and a general sense of well-being.
4. Reduced Muscle Tension: Diaphragmatic breathing promotes relaxation of the muscles throughout the body. It can help release tension in the neck, shoulders, and chest, which are common areas where people hold stress and anxiety. By consciously focusing on the breath and releasing muscle tension, it can contribute to physical relaxation and relieve muscular pain or discomfort.
5. Improved Digestion: Deep belly breathing stimulates the vagus nerve, which plays a crucial role in the digestive system. By activating the parasympathetic response, it can enhance digestion, reduce bloating, and alleviate symptoms associated with gastrointestinal issues such as irritable bowel syndrome (IBS) or acid reflux.
6. Emotional Regulation: Diaphragmatic breathing exercises can assist in emotional regulation and provide a tool for managing difficult emotions. By consciously directing the breath, individuals can increase their awareness of their emotional state and create a space for emotional processing and self-reflection. It can help in reducing feelings of anger, frustration, or sadness and promoting a more balanced emotional state.
Incorporating diaphragmatic breathing exercises into your daily routine can have a positive impact on your physical and mental well-being, promoting relaxation, reducing stress, and improving your overall health.
Disclaimer
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