Christina Rae, Founder of Rae Rituals Practicing Diaphragmatic Breathing

Breathing is one of the most fundamental things we do as humans, and yet it's something we often do without much thought. However, the way we breathe has a significant impact on our mental and physical health. One breathing technique that's been gaining popularity in recent years is diaphragmatic breathing. In this blog post, we'll take a closer look at what diaphragmatic breathing is and explore its benefits.

What is Diaphragmatic Breathing?

Diaphragmatic breathing, also known as belly breathing or deep breathing, is a breathing technique that engages the diaphragm, a muscle located between the chest and the abdomen. When we breathe in, the diaphragm contracts and moves downward, allowing the lungs to expand and fill with air. This type of breathing is often used in practices like yoga and meditation, but it can be beneficial for anyone to incorporate into their daily life.

The Benefits of Diaphragmatic Breathing

Reduces stress and anxiety: Diaphragmatic breathing has been shown to activate the parasympathetic nervous system, which helps to calm the body's response to stress. This can lead to a reduction in anxiety and an overall sense of relaxation. By practicing diaphragmatic breathing, you can reduce stress and anxiety levels, which can ultimately help improve your overall mental health.
Improves lung function: Because diaphragmatic breathing engages the diaphragm and allows the lungs to fill with more air, it can improve lung function and increase oxygenation throughout the body. This can be particularly beneficial for individuals with respiratory conditions like asthma. Practicing diaphragmatic breathing can help improve your lung function and promote overall respiratory health.
Helps with digestion: Diaphragmatic breathing can also stimulate the relaxation response in the body, which can help to improve digestion. When we're stressed or anxious, our bodies are in a state of fight or flight, which can slow down digestion. Engaging in diaphragmatic breathing can help to counteract this response and promote healthy digestion. By incorporating diaphragmatic breathing into your daily routine, you can improve your digestion and promote overall gut health.
Reduces muscle tension: Diaphragmatic breathing can also help to reduce muscle tension, particularly in the shoulders and neck. This is because when we're stressed or anxious, we tend to hold tension in these areas. By practicing diaphragmatic breathing, you can release this tension, which can help to relieve pain and discomfort in these areas.
Improves sleep: Diaphragmatic breathing has also been shown to promote relaxation and improve sleep quality. When we're stressed or anxious, our bodies release cortisol, a hormone that can interfere with sleep. By practicing diaphragmatic breathing, we can reduce cortisol levels and promote a more restful night's sleep.
Improves blood pressure: Breathwork, including diaphragmatic breathing, has been shown to have a positive impact on blood pressure. By activating the parasympathetic nervous system, which helps to calm the body's response to stress, diaphragmatic breathing can lead to a reduction in blood pressure. By practicing diaphragmatic breathing regularly, you may be able to lower your blood pressure and improve your overall cardiovascular health.

To practice diaphragmatic breathing, follow these steps:

Find a comfortable seated or lying down position.
Place one hand on your chest and the other hand on your belly.
Take a slow, deep breath in through your nose, allowing your belly to expand and your diaphragm to move downward.
Exhale slowly through your mouth, allowing your belly to contract and your diaphragm to move upward.
Repeat this process several times, focusing on the sensation of your breath moving in and out of your body.

Breathwork Facilitator, Christina Rae, leading a client through Diaphragmatic Breathing

It may take some time and practice to get used to diaphragmatic breathing, but with regular practice, it can become a natural and beneficial part of your daily routine.

To learn more about how to do diaphragmatic breathwork practices as a part of your daily routine you can join the Rae Rituals membership and access guided breathwork practices, alchemical breathwork journeys, and a community of like-minds also leveraging breathwork as a path to wellness and empowerment.

Conclusion

Incorporating diaphragmatic breathing into your daily routine can have a significant impact on your mental and physical health. By reducing stress and anxiety, improving lung function, aiding digestion, reducing muscle tension, and improving sleep, this simple breathing technique can help you feel more relaxed and energized throughout the day. So take a deep breath, engage your diaphragm, and experience the benefits of diaphragmatic breathing for yourself.

What is Diaphragmatic Breathing? Benefits and How Can You Do It