Mastering the Art of Diaphragmatic Breathing: 5 Techniques for a Calmer Mind and Body

Diaphragmatic Breathing - 5 Techniques in Breathing

Are you looking for natural, effective techniques to reduce stress and achieve a calmer mind and body? Look no further than the art of diaphragmatic breathing. By mastering this technique, you can tap into the power of your breath to promote relaxation, increase focus, reduce anxiety, and improve overall well-being. In this article, we’ll explore five different techniques for mastering diaphragmatic breathing, allowing you to harness its benefits and achieve a state of tranquility.


Try our 16min Guided Diaphragmatic Breathing Meditation

Whether you’re new to diaphragmatic breathing or have some experience, these techniques will help you deepen your practice and enhance the mind-body connection. From basic belly breathing to more advanced techniques like square breathing and alternate nostril breathing, each method offers its unique benefits. We’ll guide you through step-by-step instructions and provide tips for integrating diaphragmatic breathing into your daily routine.

To get started, try our 16-minute Guided Diaphragmatic Breathing Meditation designed to clear stress, perfect for practicing in bed before sleep. This guided session will help you relax deeply and prepare your mind and body for restful sleep. Get ready to discover the transformative power of your breath and unlock a calmer, more peaceful state of being.

So, let’s dive in and explore the world of diaphragmatic breathing together. Get ready to take a deep breath and embark on a journey towards relaxation and inner harmony.


In this blog we’ll cover:

  1. Understanding Diaphragmatic Breathing
  2. How and Why We Assess the Diaphragm
  3. The Benefits of Diaphragmatic Breathing
  4. The Science behind Diaphragmatic Breathing
  5. Five Diaphragmatic Breathing Techniques
  6. Incorporating Diaphragmatic Breathing into your Daily Routine

1. Understanding Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing or abdominal breathing, is a fundamental technique that involves using the diaphragm, the large muscle located at the base of the lungs, to control the flow of air in and out of the body. This type of breathing is in contrast to the more shallow, upper chest breathing that many people unconsciously adopt in their daily lives.

When you breathe diaphragmatically, your abdomen expands as you inhale, and your belly rises and falls with each breath. This allows for a deeper, more efficient exchange of oxygen and carbon dioxide, which can have a profound impact on your physical and mental well-being. Diaphragmatic breathing is a cornerstone of many ancient practices, such as yoga and meditation, and has been widely studied for its numerous health benefits.

By understanding the mechanics of diaphragmatic breathing and how it differs from chest breathing, you can begin to explore the various techniques that can help you master this powerful practice.

In the following sections, we’ll dive deeper into the benefits of diaphragmatic breathing and the science behind its effectiveness, as well as introduce you to five specific techniques that you can incorporate into your daily life.

2. How and Why We Assess the Diaphragm

We evaluate ‘diaphragm function’ by observing the proper movements associated with breathing. During inhalation, we look for the ribcage descending toward the pelvis while expanding outward to the sides, along with symmetrical expansion of the core muscles along the sides of the spine and torso below the ribs. It’s important to avoid pulling in the core, as depicted in Figure 1 below, which shows incorrect breathing techniques. The lower abdominal wall should expand symmetrically above the pelvic bones, without any hunching in the mid-back, and this expansion should occur at the beginning of the breath cycle.

From the front view, effective breathing should not involve elevating the ribcage or shoulders. This is a frequent issue that leads to the overuse of incorrect muscle groups in the shoulders and neck, such as the upper trapezius, contributing to chronic neck tension. Additionally, shallow or chest breathing often results in tight shoulder muscles and can lead to shortened hip flexors due to improper pelvic positioning, much like what occurs with poor sitting habits or inadequate ergonomic setups.

Figure 1 – Diaphragmatic Breathing – right and wrong

3. The Benefits of Diaphragmatic Breathing

Diaphragmatic breathing offers a wide range of physical and mental benefits that can profoundly impact your overall well-being. By tapping into the power of your breath, you can unlock a state of deep relaxation, improved focus, and enhanced emotional regulation.

One of the primary benefits of diaphragmatic breathing is its ability to reduce stress and anxiety. When you breathe deeply using your diaphragm, you activate the parasympathetic nervous system, which is responsible for the “rest and digest” response. This counteracts the “fight or flight” response of the sympathetic nervous system, which is triggered during periods of stress. By calming the mind and body, diaphragmatic breathing can help alleviate symptoms of anxiety, depression, and other mental health concerns.

Furthermore, diaphragmatic breathing has been shown to improve cardiovascular health by lowering blood pressure, reducing heart rate, and enhancing circulation. This can lead to a decreased risk of heart disease and other chronic conditions. Additionally, the increased oxygen intake associated with diaphragmatic breathing can boost energy levels, improve sleep quality, and support the immune system.

Beyond the physical benefits, diaphragmatic breathing can also enhance cognitive function and emotional regulation. By promoting a state of focused attention and relaxation, this technique can improve concentration, memory, and decision-making abilities. It can also help you better manage your emotions, allowing you to respond to stressful situations with greater clarity and composure.

4. The Science behind Diaphragmatic Breathing

The science behind the effectiveness of diaphragmatic breathing lies in the way it interacts with the body’s physiological systems. When you engage in diaphragmatic breathing, you are activating the diaphragm, a dome-shaped muscle that separates the chest cavity from the abdominal cavity.

As you inhale, the diaphragm contracts and moves downward, creating a negative pressure in the chest cavity. This draws air into the lungs, allowing for a deeper, more efficient exchange of oxygen and carbon dioxide. Conversely, when you exhale, the diaphragm relaxes and moves upward, pushing air out of the lungs.

This controlled, rhythmic movement of the diaphragm has a profound impact on the body’s autonomic nervous system, which regulates involuntary functions such as heart rate, breathing, and digestion. By activating the parasympathetic nervous system, diaphragmatic breathing triggers the “rest and digest” response, which counteracts the “fight or flight” response of the sympathetic nervous system.

The physiological effects of diaphragmatic breathing extend beyond the autonomic nervous system. Research has shown that this technique can also influence the endocrine system, leading to a reduction in the production of stress hormones like cortisol. Additionally, diaphragmatic breathing has been linked to increased heart rate variability, which is a measure of the flexibility and adaptability of the cardiovascular system.

By understanding the science behind diaphragmatic breathing, you can better appreciate the profound impact it can have on your physical and mental well-being. Armed with this knowledge, you can now explore the various techniques that can help you harness the power of your breath and achieve a calmer, more balanced state of being.

5. Five Diaphragmatic Breathing Techniques

Technique 1: Deep Belly Breathing

Deep belly breathing, also known as abdominal breathing or diaphragmatic breathing, is the foundational technique for mastering the art of breathwork. This simple yet powerful practice can be easily incorporated into your daily routine and offers a multitude of benefits for both your physical and mental health.

To practice deep belly breathing, start by finding a comfortable, quiet place to sit or lie down. Close your eyes and begin by observing your natural breathing pattern, noting the movement of your chest and abdomen.

Next, place one hand on your chest and the other on your belly, just below your rib cage. As you inhale, focus on allowing your belly to expand and rise, while keeping your chest relatively still. Exhale slowly, allowing your belly to gently contract and return to its resting position.

Repeat this process, focusing on the sensation of the air moving in and out of your body. Aim to make your exhalations slightly longer than your inhalations, as this can help activate the parasympathetic nervous system and promote a state of relaxation.

As you become more comfortable with the technique, you can try to deepen your breaths, allowing your belly to expand even further on the inhale and contract more fully on the exhale. Remember to breathe through your nose, as this can help filter and humidify the air, making the breathing process more efficient.

Technique 2: Extended Exhalation Breathing

Extended exhalation breathing, often practiced with a 4-6 breathing pattern, is a potent technique for enhancing relaxation and reducing stress. Start by inhaling deeply through your nose for 4 seconds. Then, exhale slowly and completely through your mouth for 6 seconds. This deliberate extension of the exhale activates the parasympathetic nervous system, promoting a state of calm and helping to balance the autonomic nervous system. This practice can be easily integrated into your daily routine, whether you’re looking to find calm during a busy day, prepare for a restful night’s sleep, or enhance mindfulness and meditation practices. Adjustments can be made based on personal comfort, allowing you to find your optimal breathing rhythm within the 4-6 guideline for maximum relaxation benefits.

At Blue Align, we integrate specific breathing techniques like extended exhalation breathing with Sacro Occipital Technique (SOT) and pelvic blocks to enhance chiropractic adjustments. SOT focuses on optimising the circulation of Cerebro-Spinal Fluid (CSF) throughout the nervous system by addressing the relationship between the sacrum and occiput. By incorporating extended exhalation breathing, we aim to promote relaxation and support the body’s response to adjustments. This combined approach helps align the pelvis and body structure, promoting optimal nervous system function and overall well-being.

We frequently incorporate extended exhalation breathing into our Group Energy (IET), Breath and Ice Sunday Sessions, especially beneficial for individuals who chose to partake in the ice bath. This technique significantly enhances relaxation during these sessions, improving the overall experience and fostering a deeper sense of calm and well-being.

Technique 3: Box Breathing

Box breathing, also known as square breathing, is a powerful diaphragmatic breathing technique that can help calm the mind, reduce stress, and improve focus. This method involves a four-part breathing pattern that creates a sense of balance and control, making it an excellent choice for those who struggle with anxiety or need to regain a sense of composure.

To practice box breathing, start by finding a comfortable, quiet place to sit or stand. Close your eyes and begin by exhaling completely, letting go of any tension or stress in your body.

Then, inhale slowly through your nose, counting to four as you fill your lungs with air. Hold your breath for a count of four, feeling the air expand your belly and chest. Exhale slowly through your mouth, counting to four as you release the air. Hold your breath again for a count of four before repeating the cycle.

As you practice box breathing, try to visualise a square, with each side representing one of the four parts of the cycle: inhale, hold, exhale, hold. This can help you maintain a steady, rhythmic pattern and stay focused on the present moment.

Remember to keep your breathing smooth and even, without straining or forcing the air in or out. With regular practice, box breathing can become a powerful tool for managing stress, improving concentration, and promoting a sense of calm and control.

Technique 4: 4-7-8 Breathing

The 4-7-8 breathing technique is a variation of diaphragmatic breathing that can be particularly effective in reducing anxiety and promoting relaxation. This method, popularised by Dr. Andrew Weil, is based on the principles of pranayama, the ancient yogic practice of breath control.

To practice 4-7-8 breathing, start by finding a comfortable, quiet place to sit or lie down. Close your eyes and begin by exhaling completely through your mouth, making a whooshing sound as you release the air.

Next, inhale through your nose for a count of four, feeling your belly expand. Hold your breath for a count of seven, and then exhale through your mouth for a count of eight, making the same whooshing sound. Repeat this cycle for several rounds, focusing on the rhythm of your breath and the sensations in your body.

The 4-7-8 breathing technique is designed to activate the parasympathetic nervous system, which helps to counteract the “fight or flight” response triggered by stress. By extending the exhalation, this method can help to reduce heart rate, lower blood pressure, and promote a sense of calm and relaxation.

As you become more comfortable with the 4-7-8 breathing technique, you can experiment with adjusting the timing of the inhalation, hold, and exhalation to find what works best for you. Remember to be patient and consistent with your practice, as the benefits of this technique can take time to fully manifest.

Technique 5: Alternate Nostril Breathing

Alternate nostril breathing, also known as Nadi Shodhana, is a powerful diaphragmatic breathing technique that can help to balance the mind and body. This method involves alternating the inhalation and exhalation through the left and right nostrils, which can have a profound impact on your physical and mental well-being.

To practice alternate nostril breathing, start by finding a comfortable, upright position, either sitting or standing. Use your right thumb to gently close your right nostril, and inhale slowly through your left nostril. Then, use your right ring finger to close your left nostril, and exhale through your right nostril.

Continue this pattern, alternating between the left and right nostrils for several rounds. As you become more comfortable with the technique, you can try to make the inhalation and exhalation equal in duration, or even extend the exhalation slightly longer than the inhalation.

Alternate nostril breathing is believed to help balance the left and right hemispheres of the brain, promoting a sense of calm and clarity. It can also help to reduce stress, improve sleep quality, and enhance overall respiratory function.

As with any diaphragmatic breathing technique, it’s important to practice alternate nostril breathing with patience and consistency. Start with just a few rounds and gradually increase the duration and frequency of your practice as you become more comfortable with the method.


6. Incorporating Diaphragmatic Breathing into your Daily Routine

Incorporating diaphragmatic breathing into your daily routine is a powerful way to reap the benefits of this transformative practice. By making it a consistent part of your day, you can cultivate a deeper mind-body connection, reduce stress and anxiety, and improve your overall well-being.

One effective way to integrate diaphragmatic breathing into your life is to set aside a dedicated time each day to practice. This could be first thing in the morning, during your lunch break, or before bed. Committing to even just a few minutes of focused breathwork can have a significant impact on your mental and physical state.

Another approach is to incorporate diaphragmatic breathing into your existing routines and activities. For example, you could practice deep belly breathing while waiting in line, sitting in traffic, or during a work break. By making it a habit to pause and reconnect with your breath, you can tap into the calming and restorative effects of this practice throughout the day.

You can also explore ways to integrate diaphragmatic breathing into your physical activities, such as yoga, Pilates, or even your daily walks or runs. By bringing awareness to your breath during these moments, you can enhance the mind-body connection and deepen the benefits of your practice.

Regardless of how you choose to incorporate diaphragmatic breathing into your life, the key is to be consistent and patient with yourself.

Start with just a few minutes per day and gradually increase the duration and frequency of your practice as it becomes more comfortable and familiar. With time and dedication, you’ll begin to experience the profound transformative power of your breath.


Get Started…

Ready to experience the natural and effective way to reduce stress and achieve a calmer mind and body? By mastering the art of diaphragmatic breathing, you can harness the power of your breath to enhance relaxation, focus, and overall well-being.

Throughout this blog, we’ve explored five different methods to help you deepen your practice and strengthen your mind-body connection. From foundational belly breathing to advanced techniques like square breathing and alternate nostril breathing, each offers unique benefits to support your journey toward tranquility.

To begin experiencing these benefits firsthand, we invite you to try our 16-minute Guided Diaphragmatic Breathing Meditation. Designed to clear stress and perfect for practicing before sleep, this guided session will help you relax deeply and prepare your mind and body for a restorative night’s rest.

DISCLAIMER: All content is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.

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