Anxiety & the benefits of diaphragmatic breathing

Anxiety & the benefits of diaphragmatic breathing

 

Diaphragmatic breathing, also known as deep breathing, is a valuable technique for managing anxiety due to its profound effects on the nervous system. By focusing on the proper utilisation of the diaphragm, this breathing method offers several benefits that contribute to anxiety reduction and overall well-being

Strengthening the Diaphragm: The diaphragm is a key muscle involved in breathing. Through diaphragmatic breathing exercises, this muscle is strengthened and conditioned, enabling more efficient and effortless breathing. This increased diaphragmatic strength enhances respiratory function, promoting relaxation and reducing feelings of anxiety.

  • Slowing Breathing Rate: Diaphragmatic breathing encourages a slower and deeper breathing pattern compared to shallow chest breathing. This slower pace triggers the parasympathetic nervous system, also known as the "rest and digest" system. Activation of the parasympathetic nervous system induces relaxation, counteracting the physiological arousal associated with anxiety.

  • Decreasing Oxygen Demand: Diaphragmatic breathing optimises oxygen intake and distribution throughout the body. By efficiently utilising oxygen, the body's overall demand for oxygen is reduced. This decrease in oxygen demand promotes a sense of calm and relaxation, mitigating the physiological symptoms of anxiety.

  • Stimulating Calming Receptors: Diaphragmatic breathing focuses on expanding the lower regions of the lungs, where calming receptors are abundant. This deep breathing technique stimulates these receptors, sending signals to the brain that promote relaxation and reduce stress responses.

Moreover, diaphragmatic breathing plays a crucial role in nervous system regulation. It helps regulate the autonomic nervous system, which controls involuntary bodily functions such as heart rate, blood pressure, and digestion. By activating the parasympathetic branch of the autonomic nervous system, diaphragmatic breathing counters the effects of the sympathetic branch, which is responsible for the "fight or flight" response associated with anxiety.

Here's how to practise diaphragmatic breathing:

  • Lying Down:

    • Lie flat on your back with knees bent and head supported.

    • Place one hand on your chest and the other below the rib cage.

    • Inhale slowly through the nose, allowing your stomach to rise against your hand.

    • Exhale gently, tightening the stomach muscles and allowing them to fall inward.

  • Sitting Posture:

    • Sit comfortably with a straight but relaxed spine, and shoulders, head, and neck relaxed.

    • Place one hand on the upper chest and the other below the rib cage.

    • Gently tighten your stomach muscles as you exhale, allowing them to fall inward.

Practice diaphragmatic breathing regularly in both lying down and sitting positions to reap its full benefits. With dedication and awareness, diaphragmatic breathing can become a valuable tool for managing anxiety and promoting a sense of calm and relaxation in your daily life.

Mel Lacy-Fewtrell