Breathing. We all do it; we need to survive. But are you breathing optimally? Surely there can’t be a ‘special’ way to breathe, you say?! There is, and it’s called ‘diaphragmatic breathing’, sometimes called ‘belly breathing’. Here we’ll look at diaphragmatic breathing benefits and how to breathe this way.

Many people constantly breathe in and out of the top part of the chest. This is especially true during times of anxiety and stress. If you’re a mum, you might experience these feelings of stress when the house is turned upside down. Or perhaps just when everyone is screaming or wanting a piece of you.

The fast upper chest breathing that often accompanies these stressful times is an inefficient way of breathing. It is not conducive to effective relaxation. But that’s ok. Today, you’re going to learn to breathe differently. You’re soon to find out all about diaphragmatic breathing benefits and how to breathe in this way, especially during times of stress.

Diaphragmatic breathing benefits

You need to be in a state of relaxation for many of your body’s processes to function optimally. Stress is necessary at certain times, but you need to be able to come out of it and return to a state of relaxation. In a state of relaxation, your digestive system can work effectively, the lymphatic system gets stimulated to release toxins and fluids, and you can burn fat more effectively.  (You can learn more about this in Elly’s book ‘Burning Fat for Good‘).

Diaphragmatic breathing benefits your body by decreasing the level of circulating stress hormones (adrenaline and cortisol). It can immediately affect your wellbeing…you’ve just got to remember to do it!

How to breathe properly

To practice diaphragmatic breathing, sit comfortably with a straight back, place one hand on your belly and the other on your chest, and close your eyes. As you take a long, slow breath in, you should first feel the hand on your belly rise as your tummy fills with air.

Towards the end of the in-breath, you will feel the hand on your chest rise as air fills this space. Then, slowly release your breath and feel both hands lower back in. Aim to make the ‘out-breath’ slightly longer than the ‘in-breath’. It’s that simple – now you must make time to do it, and remember to do it regularly.

Stop and take five big belly breaths whenever you feel overwhelmed with your ‘to-do’ list, stressed about a deadline, or the kids are causing you to ‘tear your hair out’. Diaphragmatic breathing benefits can be experienced in only one minute, simply by stopping to take these deep breaths. You should feel calmer and more relaxed. More profound diaphragmatic breathing benefits will emerge by making this type of breathing part of your everyday life.

If you enjoyed this blog post, I recommend you read about another simple tip for reducing stress and also check out these breathing techniques for relaxation.