Diaphragmatic breathing
Encyclopedia
Diaphragmatic breathing, abdominal breathing, belly breathing or deep breathing is breathing that is done by contracting the diaphragm, a muscle located horizontally between the chest cavity and stomach cavity. Air enters the lungs and the belly expands during this type of breathing.
This deep breathing is marked by expansion of the abdomen
rather than the chest
when breathing. It is considered by some to be a healthier and fuller way to ingest oxygen
, and is sometimes used as a therapy for hyperventilation
, anxiety disorders and stuttering
.
To breathe diaphragmatically, or with the diaphragm, one must draw air into the lungs in a way which will expand the stomach and not the chest. It is best to perform these breaths as long, slow intakes of air – allowing the body to absorb all of the inhaled oxygen while simultaneously relaxing the breather.
To do this comfortably, it is often best to loosen tight-fitting pants/belts/skirts (nude also works well), as these can interfere with the body's ability to intake air. While at first one may not feel comfortable expanding the stomach during breathing, diaphragmatic breathing actually fills up the majority of the lungs with oxygen – much more than chest-breathing or shallow breathing
.
Performing diaphragmatic breathing can be therapeutic, and with enough practice, can become a standard way of breathing.
Some breath therapists and breathing teachers believe that because of the stress of modern life in many people, along with bad posture and a lack of awareness of the sensations associated with the movement of the diaphragm during proper breathing, which makes it difficult for the diaphragm to move freely through its full range of motion.
There are other, distinct diaphragmatic breathing exercises taught by CAM practitioners.
and the McGuire Programme
as a method of treating stuttering.
is not used in shallow breathing. This is a misunderstanding as the diaphragm is used in either case. In belly breathing, the lower ribs are stabilized and the central tendon of the diaphragm is mobilized so that a contraction of the diaphragm pulls the tendon down. In rib cage breathing, the central tendon is stabilized and the lower ribs are mobilized so that a contraction lifts the lower ribs.
Due to the lung expansion being lower (inferior) on the body as opposed to higher up (superior), it is referred to as 'deep' and the higher lung expansion of rib cage breathing is referred to as 'shallow'. The actual volume of air taken into the lungs with either means varies. Attaining maximal lung expansion may require both diaphragmatic contraction as well as rib cage expansion, as the amount of room created by the abdominal depression or rib stretching may not create an adequate enough vacuum space on their own.
This deep breathing is marked by expansion of the abdomen
Abdomen
In vertebrates such as mammals the abdomen constitutes the part of the body between the thorax and pelvis. The region enclosed by the abdomen is termed the abdominal cavity...
rather than the chest
Chest
The chest is a part of the anatomy of humans and various other animals. It is sometimes referred to as the thorax or the bosom.-Chest anatomy - Humans and other hominids:...
when breathing. It is considered by some to be a healthier and fuller way to ingest oxygen
Oxygen
Oxygen is the element with atomic number 8 and represented by the symbol O. Its name derives from the Greek roots ὀξύς and -γενής , because at the time of naming, it was mistakenly thought that all acids required oxygen in their composition...
, and is sometimes used as a therapy for hyperventilation
Hyperventilation
Hyperventilation or overbreathing is the state of breathing faster or deeper than normal, causing excessive expulsion of circulating carbon dioxide. It can result from a psychological state such as a panic attack, from a physiological condition such as metabolic acidosis, can be brought about by...
, anxiety disorders and stuttering
Stuttering
Stuttering , also known as stammering , is a speech disorder in which the flow of speech is disrupted by involuntary repetitions and prolongations of sounds, syllables, words or phrases, and involuntary silent pauses or blocks in which the stutterer is unable to produce sounds...
.
How it is done
According the National Center for Complementary and Alternative Medicine, "12.7 percent of American adults [have] used deep-breathing exercises... for health purposes," which it describes as follows, "Deep breathing involves slow and deep inhalation through the nose, usually to a count of 10, followed by slow and complete exhalation for a similar count. The process may be repeated 5 to 10 times, several times a day."To breathe diaphragmatically, or with the diaphragm, one must draw air into the lungs in a way which will expand the stomach and not the chest. It is best to perform these breaths as long, slow intakes of air – allowing the body to absorb all of the inhaled oxygen while simultaneously relaxing the breather.
To do this comfortably, it is often best to loosen tight-fitting pants/belts/skirts (nude also works well), as these can interfere with the body's ability to intake air. While at first one may not feel comfortable expanding the stomach during breathing, diaphragmatic breathing actually fills up the majority of the lungs with oxygen – much more than chest-breathing or shallow breathing
Shallow breathing
Shallow breathing, thoracic breathing, or chest breathing is the drawing of minimal breath into the lungs, usually by drawing air into the chest area using the intercostal muscles rather than throughout the lungs via the diaphragm. Shallow breathing can result in or be symptomatic of rapid...
.
A sample exercise
A common diaphragmatic breathing exercise is as follows:- Sit or lie comfortably, with loose garments.
- Put one hand on your chest and one on your stomach.
- Slowly inhale through your nose or through pursed lips (to slow down the intake of breath).
- As you inhale, push your belly/ stomach out and feel your stomach expand with your hand.
- Slowly exhale through pursed lips to regulate the release of air while squeezing your belly/ tummy.
- Rest and repeat.
Benefits
Deep breathing exercises are a form of relaxation, and therefore, when practiced regularly, lead to the relief or prevention of symptoms commonly associated with stress, which may include high blood pressure, headaches, stomach conditions, depression, anxiety, and others.Performing diaphragmatic breathing can be therapeutic, and with enough practice, can become a standard way of breathing.
Some breath therapists and breathing teachers believe that because of the stress of modern life in many people, along with bad posture and a lack of awareness of the sensations associated with the movement of the diaphragm during proper breathing, which makes it difficult for the diaphragm to move freely through its full range of motion.
There are other, distinct diaphragmatic breathing exercises taught by CAM practitioners.
Stuttering/Stammering
A form of diaphragmatic breathing (often referred to as costal breathing) is taught by several therapy programmes including the Starfish ProjectStarfish project
The Starfish Project is a UK-based not-for-profit therapy programme which helps people who stammer or stutter to overcome their speech disfluencies through the use of diaphragmatic breathing...
and the McGuire Programme
McGuire Programme
The McGuire Programme is a treatment programme run by stammerers which involves the use of costal breathing to control the condition. It was founded in 1994 by Dave McGuire, himself a person who stammers...
as a method of treating stuttering.
How it happens
The term 'diaphragmatic' is sometimes misinterpreted to imply that the thoracic diaphragmThoracic diaphragm
In the anatomy of mammals, the thoracic diaphragm, or simply the diaphragm , is a sheet of internal skeletal muscle that extends across the bottom of the rib cage. The diaphragm separates the thoracic cavity from the abdominal cavity and performs an important function in respiration...
is not used in shallow breathing. This is a misunderstanding as the diaphragm is used in either case. In belly breathing, the lower ribs are stabilized and the central tendon of the diaphragm is mobilized so that a contraction of the diaphragm pulls the tendon down. In rib cage breathing, the central tendon is stabilized and the lower ribs are mobilized so that a contraction lifts the lower ribs.
Due to the lung expansion being lower (inferior) on the body as opposed to higher up (superior), it is referred to as 'deep' and the higher lung expansion of rib cage breathing is referred to as 'shallow'. The actual volume of air taken into the lungs with either means varies. Attaining maximal lung expansion may require both diaphragmatic contraction as well as rib cage expansion, as the amount of room created by the abdominal depression or rib stretching may not create an adequate enough vacuum space on their own.
Relation to Yoga and meditation
Some yoga and meditation traditions draw a clear distinction between diaphragmatic breathing and abdominal breathing or belly breathing. The more specific technique of diaphragmatic breathing is said to be more beneficial.When the diaphragm is dysfunctional
For some, the diaphragm is dysfunctional , in which case one should focus on slow inhalation and exhalation (through the nose and pursed lips).See also
- Breath
- Shallow breathingShallow breathingShallow breathing, thoracic breathing, or chest breathing is the drawing of minimal breath into the lungs, usually by drawing air into the chest area using the intercostal muscles rather than throughout the lungs via the diaphragm. Shallow breathing can result in or be symptomatic of rapid...
- a type of breathing that is mutually exclusive to diaphragmatic breathing and is associated with multiple anxiety disorders - Circular breathingCircular breathingCircular breathing is a technique used by players of some wind instruments to produce a continuous tone without interruption. This is accomplished by breathing in through the nose while simultaneously pushing air out through the mouth using air stored in the cheeks.It is used extensively in playing...
- PranayamaPranayamaPranayama is a Sanskrit word meaning "extension of the prana or breath" or more accurately, "extension of the life force". The word is composed of two Sanskrit words, Prāna, life force, or vital energy, particularly, the breath, and "āyāma", to extend, draw out, restrain, or...
- a traditional Yogic practice of slowing and extending the breaths, used during meditation - Kussmaul breathingKussmaul breathingKussmaul breathing is a deep and labored breathing pattern often associated with severe metabolic acidosis, particularly diabetic ketoacidosis but also renal failure. It is a form of hyperventilation, which is any breathing pattern that reduces carbon dioxide in the blood due to increased rate or...