There has been a lot of research demonstrating that slow and deep diaphragmatic breathing has beneficial effects on the brain and body. The diaphragm is located between the chest and abdominal cavity. It is the major muscle of breathing. This dome, shaped muscle contracts and flattens when one takes a breath in which provides more height in the thoracic cavity, allowing more air to come in with increased lung volume. With expiration the diaphragm relaxes. Interestingly, the diaphragm has a massaging effect on the organs below it (including the digestive organs) when one takes in a deep breath. This technique involves taking in slow, deep breaths using the diaphragm muscle and minimum movement of the chest. One recommendation is to sit up straight (or lay flat), take slow deep breathes in through the nose, and with one hand on your abdomen feel the abdomen move in and out instead of focusing on the chest.
The journal Medicines states that diaphragmatic breathing has a modulating effect on the nervous system and affects the respiratory, brain, cardiovascular, and gastrointestinal systems. As well, the authors from Physiopedia report the benefits of diaphragmatic breathing include:
There are several videos, apps, and wearable devices on the market one can use to help teach monitor their diaphragmatic breathing.
Dr. Mark Stengler NMD, MS, is a bestselling author in private practice in Encinitas, California, at the Stengler Center for Integrative Medicine. His newsletter, Dr. Stengler’s Health Breakthroughs, is available at www.markstengler.com and his product line at www.drstengler.com
“Diaphragmatic Breathing Exercises.” Physiopedia, 2023. https://www.physio-pedia.com/Diaphragmatic_Breathing_Exercises.
Hamasaki, Hidetaka. “Effects of Diaphragmatic Breathing on Health: A Narrative Review.” Medicines 7, no. 10 (October 15, 2020): 65. https://doi.org/10.3390/medicines7100065.
