![\"Diaphram](\"https:\/\/lindabolle.com\/articles\/wp-content\/uploads\/2018\/01\/Figure-1-166x300.jpg\")
Figure 1<\/p>\n\n\n\nAs I’ve worked with clients over the years, I\u2019ve had the opportunity to clarify many misconceptions about diaphragmatic breathing. Following are some of the more frequently asked questions, along with my responses.<\/p>\n\n\n\n
Question 1: What is diaphragmatic breathing?<\/p>\n\n\n\n
Answer: Diaphragmatic breathing\u2014also known as abdominal or belly breathing\u2014is a way of breathing that optimizes the use of the diaphragm, a dome-shaped muscle, situated beneath the lungs, that separates the chest cavity\u2014where the heart and lungs reside\u2014from the abdominal cavity\u2014where the stomach, liver, intestines, and other organs reside (see Figure 1).<\/p>\n\n\n\n
Figure 1<\/p>\n\n\n\n
KAPIT, WYNN; ELSON, LAWRENCE M., THE ANATOMY COLORING BOOK, 3rd, \u00a92002. Reprinted by permission of Pearson Education, Inc., New York, New York.<\/p>\n\n\n\n
Question 2: Why should I breathe diaphragmatically?<\/p>\n\n\n\n
Answer: Let\u2019s face it; modern-day life is stressful. And when we’re stressed, our bodies go into \u201coverdrive,\u201d wherein breathing becomes more rapid and shallow, heart rate increases, muscles tense, and blood vessels constrict; these changes are part of the body\u2019s stress\u2014also known as fight-or-flight\u2014response and are meant to be adaptive. When the body is in this state for extended periods of time, however, the body\u2019s resources become depleted and the body begins to break down. Believe it or not, breathing diaphragmatically is one of the easiest and most convenient ways to elicit the body\u2019s relaxation response, bringing the body back into a more balanced state, otherwise known as homeostasis.<\/p>\n\n\n\n
In order to breathe diaphragmatically, we need to slow down the rate at which we’re breathing. And when we make a conscious choice to breathe more slowly, the rest of the body begins to respond in kind; that is, heart rate begins to decrease, muscles begin to relax, and blood vessels begin to dilate, all of which restore equilibrium and promote the healing process.<\/p>\n\n\n\n
Question 3: When should I breathe diaphragmatically?<\/p>\n\n\n\n
Answer: One of the beauties of diaphragmatic breathing is that you don\u2019t have to take time out of your busy day in order to do it! Think of it this way: you\u2019re going to be breathing anyway, aren\u2019t you? Breathing diaphragmatically takes no more time<\/i> than breathing in any other manner; all you have to do is remember to do it.<\/p>\n\n\n\n
Question 4: Where should I breathe diaphragmatically?<\/p>\n\n\n\n
Answer: Another beauty of diaphragmatic breathing is that you can do it virtually anywhere\u2014whether you\u2019re at home, at the office, or anywhere in between\u2014because everything you need in order to breathe diaphragmatically is built in. You don\u2019t need any special equipment; it goes where you go.<\/p>\n\n\n\n
Question 5: How do I breathe diaphragmatically?<\/p>\n\n\n\n
Answer: Let me begin by reassuring you that your body already knows how to do this. Barring any complications at birth, newborn babies breathe diaphragmatically right from the get-go, which is to say that the ability to breathe diaphragmatically is hardwired; nobody has to teach us how to do it. And, even as adults, we breathe diaphragmatically while we sleep. By following these seven steps, you’ll be well on your way to breathing diaphragmatically during your waking hours as well:<\/p>\n\n\n\n
Whether you choose to sit, stand, or lie down, you can breathe in a way that optimizes the use of your diaphragm. So, go ahead and pick the position that\u2019s most convenient and\/or comfortable for you.<\/p>\n\n\n\n
Regardless of your position, it\u2019s important to keep your head, neck, and spine aligned; doing so maximizes the air flow into and out of your lungs, keeps your energy flowing freely, and prevents you from developing muscular kinks.<\/p>\n\n\n\n
In order to breathe diaphragmatically, your abdomen, or belly, literally needs some \u201cbreathing room.\u201d Belts (unless they are elasticized), skinny jeans, and other forms of restrictive clothing will prevent you from breathing in a way that\u2019s optimal.<\/p>\n\n\n\n
Now that you\u2019ve banished the belt and scrapped the skinny jeans, it\u2019s time to relax your abdominal muscles; that\u2019s right, let it all hang out. If you\u2019re having a hard time discerning whether or not your abdominal muscles are relaxed, try lying on your back, as doing so will cause your abdominal muscles to relax automatically; you won\u2019t even have to think about it.<\/p>\n\n\n\n
If you\u2019re engaging your neck and shoulder muscles every time you inhale and exhale, as many of us do out of habit, you\u2019re adding a lot of unnecessary tension to those muscles, leading to muscle strain and associated discomfort. Believe it or not, those neck and shoulder muscles have absolutely nothing<\/i> to do with diaphragmatic breathing. So go ahead and let those muscles go; if you\u2019re having difficulty doing this, try thinking of yourself as a floppy ragdoll, because floppy ragdolls have no neck or shoulder muscles to engage.<\/p>\n\n\n\n Now that you\u2019ve prepared your body to breathe diaphragmatically, it\u2019s time to get the mind in on the act. I say \u201cquiet the mind\u201d and not \u201cempty the mind,\u201d because attempting to empty the mind for any length of time is futile (Aristotle wasn\u2019t kidding when he asserted that \u201cnature abhors a vacuum\u201d). Our brains were built to think, so let\u2019s go with the flow and give that brain something calming<\/em> to think about. You might, for example, imagine that you’re sitting on a beautiful beach, walking through an enchanted forest, or relaxing by a cozy fire. Enlisting all of your senses\u2014sight, sound, smell, taste, and touch\u2014will help to make this a truly rich experience.<\/p>\n\n\n\n Breathe slowly and quietly<\/i>, in through the nose and out through the mouth; doing so will allow you to draw your breath more deeply into your lungs, which optimizes the use of your diaphragm. How slow is slow? It depends on your comfort level; for now, choose a pace that\u2019s comfortable for you. And let me emphasize that the breathing is quiet<\/i>; no one should be able to hear you when you\u2019re breathing diaphragmatically.<\/p>\n\n\n\n Notice how the body responds to the breath as you inhale and exhale; placing one hand on the chest\u2014just over the breastbone\u2014and the other hand on the abdomen\u2014just below the navel\u2014can help you monitor this process. As you breathe slowly and lowly, you may begin to notice that your abdomen moves outward as you inhale, and moves back inward as you exhale. No forcing! When done properly, the abdomen will move all by itself<\/i>, with no effort at all on your part.<\/p>\n\n\n\n The following excerpt, from Dr. Boll\u00e9’s relaxation CD, “Warm Regards<\/a>,” focuses on diaphragmatic breathing:<\/p>\n\n\n\n\n
\n