At Coastal Integrative Health & Wellness, we believe in simple, effective techniques that can greatly enhance your health and well-being. Diaphragmatic breathing, also known as deep breathing or abdominal breathing, is one such technique. This practice involves drawing air deeply into your lungs by engaging your diaphragm, leading to profound effects on your nervous system and overall physical and mental health.
A Brief Overview of the Nervous System
The nervous system is essential for controlling many bodily functions, including breathing, heart rate, digestion, and the stress response. Your stress response operates like a light switch—it’s either “on” (fight or flight mode) or “off” (rest, digest, and repair mode). When stuck in “fight or flight” mode, you may experience anxiety, difficulty sleeping, and worsened pain symptoms. Understanding how to manage this response is key to maintaining balance and health.
How Diaphragmatic Breathing Affects the Nervous System
Diaphragmatic breathing is a powerful tool for “switching off” the stress response. This occurs through stimulation of the Vagus Nerve, which connects your diaphragm to your brain. When you practice deep breathing, it sends a calming signal to your brain via this nerve, leading to relaxation and a sense of calm.
The Benefits of Diaphragmatic Breathing
- Lowers Stress Hormones: Diaphragmatic breathing helps calm the nervous system, reducing levels of stress hormones like adrenaline and cortisol.
- Heart Rate & Blood Pressure Regulation: Activating the parasympathetic nervous system can slow heart rate and reduce blood pressure.
- Improved Mood: This technique is particularly effective in reducing anxiety, often within just 2 to 5 minutes of practice.
- Promotes Better Sleep: As stress hormones decrease and the body relaxes, falling asleep and staying asleep become easier.
- Improves Oxygen Delivery: Deep breathing increases oxygen supply to your cells, improving energy levels, brain function, physical performance, cardiovascular health, immune function, and supporting detoxification.
How to Practice Diaphragmatic Breathing
- Find a Comfortable Position: Sit or lie down in a quiet place. You can also practice while standing or walking.
- Place Your Hand on Your Abdomen: Rest one hand on your abdomen over your belly button and the other on your chest.
- Inhale Slowly: Breathe in deeply through your nose, allowing your abdomen to expand while keeping your chest relatively still.
- Exhale Gradually: Exhale slowly through your mouth or nose, letting your abdomen gently fall. You can also sigh to release tension.
- Repeat: Continue this cycle for a few minutes or as long as you feel comfortable.
- Focus on Your Breath: Incorporate mindfulness by paying attention to the sensations of your breath. If your mind wanders, gently bring your focus back to your breath.
Practice Tips
- Start Small: Begin with short sessions and gradually increase the duration as you become more comfortable.
- Stay Consistent: Practice daily to experience the full benefits.
- Use as Needed: Practice diaphragmatic breathing whenever you feel stressed, anxious, or simply want to relax.
Conclusion
Diaphragmatic breathing is a natural and effective way to encourage your nervous system to shift into a more relaxed state. By incorporating this simple technique into your daily routine, you can reduce stress, enhance your overall well-being, and support your body’s ability to heal and relax. At Coastal Integrative Health & Wellness, our naturopath in Nanaimo is here to guide you in integrating practices like diaphragmatic breathing into your wellness journey.
