The diaphragmatic or abdominal breathing technique can be very useful for our physical and mental health due to the benefits it provides. This technique serves to relax and improve oxygenation. It is not easy to do since we are very used to breathing thoracically. To learn it you need to practice. Therefore, in this Psychology-Online article, you will find different diaphragmatic breathing exercises explained step by step so you can train it.
What is diaphragmatic breathing
The diaphragmatic breathing, also known as abdominal breathing, is a respiratory technique that consists of taking advantage of the empty space left by the abdomen when it expands forward to widen the lungs, given that the diaphragm tends to go downwards in this expansion. When you release the air, the diaphragm rises again and the stomach moves inward. With this technique we achieve a even, slow and deep breathing.
He diaphragm It is a muscle located below the lungs that separates the chest from the abdomen and plays an important role in the breathing process.
As a general rule, we use thoracic breathing, which, as its name suggests, consists of expanding the rib cage upward and forward to widen the lungs while inhaling air. This breathing does not require concentration so we do it automatically. On the other hand, diaphragmatic breathing requires our full attention, which is why it provides enormous benefits in terms of concentration and relaxation.
Benefits of diaphragmatic breathing
The most important advantages and positive effects of diaphragmatic breathing are the following:
- Promotes relaxation and concentration because while we do it we focus our attention on the breathing process. That is why it is one of the strategies included in this article about .
- Improves ventilationfavoring the arrival of air to the lung bases.
- Increases lung capacitysince breathing with the diaphragm the lungs expand downwards, unlike what happens in thoracic breathing, which expands upwards and forwards.
- Reduces pain.
- Reduces anxiety because slow breathing relaxes our nervous system. In one, it reduces activation and prevents hyperventilation that causes dizziness and blurred vision.
- Improves oxygen utilization, allowing more to enter and reach all parts of the body.
- Stimulates the heart and circulation.
- Helps control recurring negative thoughts. By concentrating on breathing we leave aside the worries that cause us stress.
- It has been observed that it promotes intestinal transit by stimulating the large intestine.
- As we get older our lungs lose capacity. The practice of diaphragmatic breathing keeps the lungs elastic and toned.
- Helps stabilize heart rate.
Diaphragmatic breathing exercises for adults
Next, we will look at two diaphragmatic breathing exercises so you can practice them daily. One more focused on relaxation and another just on breathing so you can do it outside the home if you need to relax or disconnect for a few minutes. Since it is a discreet breath, you can do it anywhere without others noticing.
1. Diaphragmatic breathing with relaxation
- Lie down comfortably and place the hand on your abdomen.
- Breathe in through your nose slowly and deeply while you visualize how the air enters your body and reaches everywhere.
- hold the air inside while you count to 3.
- Now expel the air with pursed lips while mentally repeating a mantra such as relax, calm, or whatever feels comfortable and relaxing to you.
- When you have expelled the air again count to 3 and the cycle begins again.
To increase relaxation you can use nature sounds in the background, soft lighting and even some soft smells.
2. Diaphragmatic breathing at any time
- Inhale through your nose, expanding your abdomen while you count to 5.
- keep the air inside counting to 3.
- release the air through your mouth little by little while your abdomen returns to its original position counting to 5.
- let them pass 3 seconds to start again.
You can do this breathing anywhere because it goes unnoticed. When you count, do it at a speed that is comfortable for you, it is not about trying too hard, but about doing it slowly and with concentration.
Diaphragmatic breathing exercises for children
Upon entering the world, babies breathe correctly, but it seems that as they grow they lose the ability to breathe deeply and do so more superficially.
Teaching boys and girls to breathe using their abdomen can bring great benefits such as practicing attention and concentration, learning to relax and becoming aware of their own body and how they can control it.
Boys and girls cannot use the same techniques as adults, so we are going to see some exercises to practice diaphragmatic breathing in the form of a game.
3. The giant balloon
To begin, the boy or girl should be sitting in a chair with their back against the backrest. Tell him that you are going to blow up a very very large balloon of the color he prefers or of many colors. But you are going to do it in a special way: using your nose to catch the air instead of your mouth. While the child begins to fill the balloon, tell him how it gets bigger and bigger to make it more real and fun.
4. The snake game
Also with the girl or boy sitting and with their back against the back of the chair. In this game you have to “turn into a snake” and make the hiss or hiss. Ask him to take in air through his nose, making his belly come out and release it making the snake sound (sssssss) and lengthening it as much as he can.
5. Smell the flower
You will need a flower that can be natural or plastic, or even a drawn one. The game consists of smelling the flower. Ask the boy or girl to smell the flower while they push out their tummy. To release the air you must do it through your mouth with your lips pressed towards the flower so that its perfume fills the room.
Guided relaxation video with the diaphragmatic breathing technique
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
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Bibliography
- Buela-Casal, G. Sierra, JC (2009). Manual of psychological evaluation and treatments. Madrid: New Library.
- Martin, J; Moreno, P. (2011). Psychological treatment of panic disorder and agoraphobia: Manual for therapists. Bilbao: Psychology Library.
- McKeown, P. (2018). The power of oxygen: Simple and scientifically proven breathing techniques that will revolutionize your health and fitness. Madrid: Gaia