Breathing Diaphragmatic

Diaphragmatic breathing: basics and benefits

Breathing is an integral part of our life, ensuring the entry of oxygen into the body and the removal of carbon dioxide. One breathing technique that is gaining more and more attention in the world of health and physical wellness is diaphragmatic breathing.

Diaphragmatic breathing, also known as diaphragmatic breathing or abdominal breathing, is a conscious breathing technique that actively engages the diaphragm, the large flat muscle that separates the chest cavity and abdominal cavity. With proper diaphragmatic breathing, the diaphragm contracts downwards during inhalation, increasing the volume of the lungs and allowing air to freely fill the lower regions of the lungs. When you exhale, the diaphragm relaxes and returns to its original position.

The main benefits of diaphragmatic breathing:

1. Increased oxygen metabolism: Diaphragmatic breathing helps increase the supply of oxygen to the body. With the active use of the diaphragm, we get a fuller and deeper breath, which increases the volume of air in the lungs and improves oxygen exchange in the body.

2. Reduce Stress and Anxiety: Diaphragmatic breathing is one of the most effective ways to reduce stress and anxiety. With proper diaphragmatic breathing, relaxation receptors are activated, which helps reduce stress hormones and improve overall mental well-being.

3. Improved digestion: Diaphragmatic breathing helps stimulate the functioning of the digestive organs. When the diaphragm is activated, the internal organs are massaged, which improves intestinal motility, enhances digestion and promotes better absorption of nutrients.

4. Maintaining correct posture: Proper diaphragmatic breathing helps maintain correct posture and strengthen the corset muscles. Activating the diaphragm while breathing helps maintain a straight back and improves overall body posture.

5. Improved physical endurance: Diaphragmatic breathing plays an important role in physical activity. By breathing deeply using the diaphragm, we gain greater lung capacity, which allows for a more efficient supply of oxygen to the body and improves overall physical endurance. This is especially useful during physical training, sports activities or vigorous exercise.

To master diaphragmatic breathing, follow these simple guidelines:

1. Find a comfortable position: Sit or lie down in a comfortable position where you can relax and focus on your breathing.

2. Relax: Relax your shoulders, neck and facial muscles. Release all tension in your body.

3. Place your hand on your stomach: Place one hand on your stomach, just under your ribs. This will help you feel the movement of your diaphragm as you breathe.

4. Inhale deeply through your nose: Inhale slowly and deeply through your nose, feeling your belly rise as you inhale. Don't hold your breath, but move straight to the next step.

5. Exhale through your mouth: Exhale all the air smoothly and slowly through your mouth, while feeling your stomach drop.

6. Repeat: Continue repeating this cycle of deep diaphragmatic breathing for several minutes or until you feel more relaxed and refreshed.

Diaphragmatic breathing can be a great tool for relieving stress, increasing energy, and improving overall well-being. It may also be beneficial for people suffering from breathing disorders, asthma or chronic obstructive pulmonary disease (COPD) as it helps improve ventilation and reduce feelings of shortness of breath.

Incorporate diaphragmatic breathing into your daily life and enjoy its benefits for your physical and emotional well-being. Remember that practice and consistency will help you master this technique and get the best results.