Breathing is deeply connected to both our mental and physical health. We take around 20,000 breaths a day, yet we rarely stop to notice how we are breathing. Are your breaths truly comfortable and nourishing?

When we feel stress, anxiety, or tension, our breathing tends to become shallow and rapid. If this continues, the body receives less oxygen, which can lead to reduced concentration, fatigue, and imbalances in the autonomic nervous system. In this article, we’ll explore the role of the diaphragm, the benefits of diaphragmatic breathing, and how to practice it in daily life.

What the Diaphragm Does — And Why It Matters

The diaphragm is a dome-shaped muscle separating the chest and abdominal cavities. It attaches to the lower ribs and plays a crucial role in breathing. Diaphragmatic breathing—often called abdominal breathing—is considered one of the most efficient and natural ways for humans to breathe.

When you inhale, the diaphragm contracts and flattens, allowing the lungs to expand. As you exhale, it relaxes and returns to its original position. This up-and-down movement changes the pressure within the chest cavity, enabling the lungs to draw in and release air.
If the diaphragm does not move properly, shortness of breath and discomfort can occur. Strengthening it improves breathing efficiency, enhances oxygen intake, and supports healthy blood circulation throughout the body.

Diaphragmatic Breathing vs. Chest Breathing

The difference between diaphragmatic breathing and chest breathing lies in how air enters the body.

Diaphragmatic breathing relies on the natural movement of the diaphragm. It also activates the parasympathetic nervous system—the “rest and digest” state—helping the mind and body relax.

Chest breathing, on the other hand, uses the muscles around the rib cage to draw air into the upper chest. This activates the sympathetic nervous system, which boosts alertness and energy.
Both methods have their roles: chest breathing can help energize you in the morning, while diaphragmatic breathing is ideal for unwinding before bedtime.

The Benefits of Diaphragmatic Breathing

Deep, slow breaths using the diaphragm bring a wide range of positive effects:

1. Improved respiratory function

Our respiratory capacity naturally begins to decline as early as our 20s, and this decline increases with age. As breathing muscles weaken, the lungs become less efficient. Diaphragmatic breathing helps increase lung capacity and improve airflow, reducing shortness of breath and making daily activities easier.

2. Reduced stress and enhanced relaxation

Slow, deep breaths stimulate the parasympathetic nervous system, calming both body and mind. Practicing diaphragmatic breathing before bed can help you fall asleep more smoothly, making it a useful habit for anyone struggling with nighttime restlessness.

3. Better posture

Modern life often encourages slouching—long hours at a computer or on a smartphone can lead to rounded shoulders or forward head posture. Poor posture compresses the chest and restricts deep breathing. Diaphragmatic breathing helps open the chest and support healthier alignment.

A Simple Check: Is Your Diaphragm Moving Properly?

Place your hands on the sides of your lower ribs and breathe slowly. As you inhale, do you feel your rib cage gently expanding? If the diaphragm is working well, your hands should feel a slight outward push. You can also lightly massage the spaces between the ribs to help encourage deeper, freer breathing.

How to Practice Diaphragmatic Breathing

If you’re new to this technique, start slowly—long or intense sessions right away may feel uncomfortable. Short, gentle practice is enough to bring benefits.

1. Sit in a relaxed position with your spine tall. Exhale fully through your mouth.
   
2. Place a hand on your belly and breathe in slowly through your nose, letting your abdomen expand as though filling the space below your navel. Avoid arching your back.
   
3. Exhale through your mouth for twice as long as your inhale, gently drawing your belly inward as if releasing tension from deep within.

Make Time to Meet Yourself Through Your Breath

We’ve explored the diaphragm’s role, the benefits of diaphragmatic breathing, and how to practice it. Our breath is directly connected to our overall well-being.

If you notice your breathing becoming shallow or strained, try slowing down and taking a deep, mindful breath using your diaphragm. Activating the parasympathetic nervous system will calm your body, improve circulation, and help restore healthy posture. Over time, this small habit can bring meaningful changes to your daily life.

It may feel unfamiliar at first, but incorporating diaphragmatic breathing into your evening routine can help you unwind and sleep more easily. Take it at your own pace, stay gentle with yourself, and let your breath guide you toward greater comfort and balance.

Thank you for reading.