The diaphragm is the body’s primary respiratory muscle responsible for creating a vacuum that pulls air into the lungs on inhalation and pushes are out of the lungs during exhalation. The lungs are the organ where gas exchange occurs, but not responsible for the ACTION of breathing.

With decreased diaphragm function, respiratory rate must increase to meet the demand for oxygenated blood during rest and increased activity. The way that our vital functions are set up, if one vital increases, they will all increase in order to maintain balance. We’re taught early on that we aren’t in control of our autonomic nervous system (the things that need to work to keep us alive- our heartbeat, breathing, and digestive processes) because if we had to think about controlling ALL of that eventually we’d get distracted and expire. It’s great that we don’t HAVE to control those systems, but through the diaphragm we ARE ABLE to impact and control those systems.

How you ask?

The diaphragm is directly innervated by the vagus nerve which is the driver of the parasympathetic (rest and digest) nervous system and has a lot of nerve fibers that send information BACK to the brain.

The more your diaphragm functions, the more your brain thinks you’re safe and diverts priority to healing, rest, and relaxation.

Benefits of Belly Breathing:

• Decreased respiratory rate

• Decreased blood pressure

• Decreased anxiety

• Decreased stress

• Decreased depression

• Increased optimism

• Increased mobility

• Increased blood oxygenation

The suspense is killing you now right?- OKAY, I’ll tell you how to breathe from your stomach!

1. Find a comfortable position, perhaps lying on your back with knees bent or on your yoga couch (child’s pose works well too).

2. Place one hand on your stomach, the other on your chest for feedback.

3. On inhale, feel your stomach and back expand, pelvic floor also lifts

4. On exhale, feel your stomach contract and belly button draw toward your spine, pelvic floor lowers

Tips:

• Performance of 2-5 minutes is enough to achieve the benefits noted above

• Further benefits can be achieved with a rate of 4-6 breaths per minute (slowing your respiratory rate)

  • start with inhales and exhales to a count of 3-4 each. As your breath control improves, lengthen your inhales and exhales to a count of 5 each which will bring your breaths/minute to a rate of 6.

• Make sure to keep face and neck muscles relaxed

• If pregnant or have COPD, or other breathing difficulties, perform this in a reclined or seated position

All information contained herein is copyrighted and is not a substitute for medical advice. the practice given herein is not medical advice but a suggested method for a breathing practice. All users assume risk inherent to practicing any exercise.

Copyright 2022. Thrive with Dr. C, LLC. All rights reserved. No part of this document may be reproduced or copied with the written permission of author.