Diaphragmatic Breathing: Unlocking Vitality and Calmness

15/02/24Diaphragmatic Breathing: Unlocking Vitality and Calmness


In the hustle and bustle of our daily lives, we often forget to pay attention to something as fundamental as our breath. Enter diaphragmatic breathing, a simple yet powerful technique that can transform the way you feel, think, and live. Let’s dive into the world of diaphragmatic breathing, explore its benefits, and learn how to incorporate it into our routines.

What Is Diaphragmatic Breathing?

Diaphragmatic breathing, also known as belly breathing or abdominal breathing, focuses on engaging the diaphragm—a large muscle beneath the lungs. Unlike shallow chest breathing, which barely scratches the surface, diaphragmatic breathing taps into the full capacity of our lungs. By consciously training our diaphragm, we enhance our respiratory efficiency and overall well-being.

Benefits of Diaphragmatic Breathing

  1. Stress Reduction: When life throws curveballs, diaphragmatic breathing becomes your anchor. It activates the body’s relaxation response, calming the nervous system and lowering stress hormones.

  2. Blood Pressure Regulation: Consistent practice can help maintain healthy blood pressure levels, reducing the risk of cardiovascular issues.

  3. Core Strength and Stability: As you engage the diaphragm, you also strengthen the core muscles. It’s like a gentle workout for your midsection.

  4. Improved Oxygen Exchange: Deeper breaths mean more oxygen reaching your cells. This boosts energy levels and mental clarity.

How to Practice Diaphragmatic Breathing

  1. Find Your Comfort Zone: Begin by sitting or lying down on a flat surface. Relax your shoulders, allowing them to drop away from your ears.

  2. Hand Placement: Place one hand on your chest and the other on your stomach.

  3. Inhale Through Your Nose: Breathe in slowly through your nose, feeling the air expand your abdomen. Your chest should remain relatively still.

  4. Exhale Gradually: Purse your lips as if sipping through a straw. Exhale slowly for about 4 seconds, feeling your stomach gently contract.

  5. Repeat and Relax: Practice this sequence several times. As you become more comfortable, try it while sitting or standing.

Additional Deep Breathing Exercises

  1. Rib-Stretch Breathing:

    • Stand or sit upright.
    • Cross your arms over your chest, palms on either side of your rib cage.
    • Breathe in through your nose, feeling your ribs expand.
    • Hold your breath for 5 to 10 seconds.
    • Exhale slowly through your mouth.
  2. Numbered Breathing:

    • Sit or stand with closed or relaxed eyes.
    • Inhale fully through your nose.
    • Exhale completely.
    • Count that as breath one.
    • Repeat the cycle.


Diaphragmatic breathing isn’t just about air; it’s about reclaiming control over our bodies and minds. So, whether you’re tackling stress, aiming for better health, or simply seeking tranquility, take a deep breath—right from your belly—and let the magic unfold. 

Remember, the journey begins with one conscious breath. Start today, and watch your vitality soar! 

Ready to explore more? Dive into the world of diaphragmatic breathing with the NHS Couch to 5K app. It’s not just about running; it’s about holistic well-being! 

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