Breathe Better, Feel Better; The Power of Diaphragmatic Breathing
For most of us, breathing is second nature and not something that we spend any mental energy on, but did you know that the way we breathe can actually affect our energy, stress levels and overall health? Modern habits such as spending a long time sitting, sucking in our tummies to get that perfect waistline or always rushing from one place to another can lead to a gradual change in the way that we breathe from ‘diaphragmatic breathing’ to what we call ‘accessory’ breathing.
What is the diaphragm?
The diaphragm is a dome shaped muscle that sits just under the lungs and attaches to your ribs. It is the main muscle of breathing. This is how it works:
- Inhalation – The diaphragm contracts, shortening and moving downwards. This increases the space in the chest cavity and draws air containing oxygen into the lungs where it is exchanged for carbon dioxide.
- Exhalation – The diaphragm relaxes and moves upwards, gently pushing the carbon dioxide filled air out of the lungs.
What is diaphragmatic vs accessory breathing, and why does it matter?
Diaphragmatic breathing uses the main muscle of breathing to produce deep, efficient breaths with minimal effort.
Accessory breathing relies on the smaller accessory muscles of breathing that attach into the neck, shoulders and upper chest. These muscles provide an extra boost in air intake by raising the chest in situations where you need more oxygen, such as short bursts of exertion or to prepare yourself to react if you are in a stressful situation as part of the fight or flight response. However, when they become overactive and become part of your usual pattern of breathing this can cause discomfort and tension as breathing is not their primary role.
In the simplest terms, they are meant to be a helping hand, not a heavy lifter.
Signs of accessory breathing
You might notice:
- Frequent breathlessness or feeling like you can’t take a deep breath (air hunger).
- Frequent coughing, yawning or sighing.
- Neck and shoulder tension, sometimes leading to headaches.
Benefits of diaphragmatic breathing
Practicing your diaphragmatic breathing can lead to:
More efficient oxygen exchange – more oxygen in, more carbon dioxide out.
Breathing requires less effort, often reducing fatigue.
Feeling calmer – improved oxygen exchange and mindful breathing exercises can slow your heart rate, stabilise blood pressure and activate the parasympathetic nervous system which helps take you out ‘fight or flight’ mode and into ‘rest and digest’.
Reduced neck and shoulder tension and pain – reducing the load on the accessory muscles by using your diaphragm more allows the muscles to relax.
Better core stability – the diaphragm also works with the deep abdominal muscles to help support the back.
It is also particularly helpful in conditions such as chronic obstructive pulmonary disease (COPD) to help maximise oxygen delivery.
How to breathe through the diaphragm:
Try this simple exercise to help reconnect with your diaphragm and breathe easier:
Step 1 – Get comfortable. Lie on your back or sit upright with one hand on your chest and the other on your belly.
Step 2 – Inhale slowly through your nose. You should try to breathe in through your stomach so that your bottom hand is pushed away from your body while trying to keep your top hand as still as possible.
Step 3 – Exhale gently through slightly pursed lips. Feel your hand sink back towards our body as the diaphragm relaxes.
Repeat – Practice this for 5-10 minutes 1-2 times per day, focussing on keeping a slow steady rhythm.
Over time, diaphragmatic breathing can become your natural breathing pattern, particularly if you practice just before falling asleep.
The link between posture and the diaphragm
You might not be surprised to find out that our breathing can also be affected by our posture.
If your upper back and shoulders are rounded and your head sits further forward, this limits how much the chest can expand. Over time, this leads to shallow breathing and increased tension. Therefore, it is important to also work on improving posture and take frequent breaks to move around during the day, especially if you do a lot of desk work.
The Bottom line
The way that you breathe is more complicated and has wider reaching consequences than you might think. I hope that this breathing 101 has encouraged you to try diaphragmatic breathing to give your body and mind a chance to relax!
Looking for more insights? Check out our last blog, by Chiropractor Lottie Whitmarsh, “Hidden Signs of Hypermobility”.
