As an experienced exercise coach, I notice a lot of people do not breathe from their diaphragm (stomach) but instead breathe from their chest. You can see when someone breathes from their chest you will notice their chest and shoulders rise and fall with each breath. Whereas if someone is breathing from their stomach, you will notice their stomach rise and fall with each breath.
The diaphragm is a large muscle at the base of your lungs. Breathing from your diaphragm allows your lungs to work to maximum capacity, compared to breathing from your chest your breathing becomes shallow, and the lungs are not being used to maximum capacity. Diaphragmatic breathing involves the abdominal muscles which gives more power to empty the lungs on exhalation.
Benefits from diaphragmatic breathing;
- Increases amount of oxygen in your blood
- Improve muscle function during exercise
- Helps you to relax
- Reduces blood pressure and heart rate
- Helps recovery from breathlessness
- Helps you to do more when exercising
How to breath from the diaphragm / stomach?
When you first start to practice diaphragmatic breathing, you should be in a quiet place where you feel relaxed and will not be distracted. You can practice either standing or lying down. Place one hand in the centre of your stomach just below your rib cage, and one hand on the centre of your chest. Breathe in slowly through your nose all the way down to your stomach, you should feel your stomach move outwards causing your hand to visibly rise. Your hand on your chest should remain still. Exhale through your mouth (pursed lips) slowly, and notice your hand on your stomach lower, hand on your chest should remain still. When you are inhaling it may help if you think of smelling your favourite smell, and when exhaling blowing out a candle.
Practice this technique daily and over time it will become a habit, and you can say goodbye to shallow breathing from your chest!
