Ironmind Australia

Diaphragmatic Breathing

 

Diaphragmatic breathing, also known as deep breathing or belly breathing, is a breathing technique that involves engaging the diaphragm, a muscle located between the chest and the abdomen. It is considered to be a more efficient and beneficial way of breathing compared to shallow chest breathing.

Follow these simple steps and get started today.

 

  1. Start by finding a comfortable position, either sitting or lying down. You can place one hand on your chest and the other hand on your abdomen.

 

  1. Take a slow, deep breath in through your nose. As you inhale, imagine the air filling up your abdomen, pushing your hand on your abdomen outward. Allow your chest to remain relatively still during this process.

 

  1. Pause for a moment at the top of your inhalation, without holding your breath too tightly.

 

  1. Exhale slowly through your mouth or nose, allowing your abdomen to relax and your hand on your abdomen to move inward. Imagine gently pushing out all the stale air from your lungs.

 

  1. Repeat this process, focusing on the sensation of your abdomen rising and falling with each breath. Inhale deeply, pause, and exhale slowly.

 

The key concept to emphasise when explaining diaphragmatic breathing is that it involves consciously engaging the diaphragm, which is the primary muscle responsible for breathing. By allowing the diaphragm to expand and contract fully, we increase the amount of oxygen taken in and facilitate better relaxation and stress relief.

 

Some additional tips to enhance diaphragmatic breathing:

 

– Try to breathe in a relaxed and gentle manner, without straining or forcing the breath.

– Gradually increase the length of your inhalations and exhalations as you become more comfortable with the technique.

– Practice diaphragmatic breathing regularly, for a few minutes each day, to experience its full benefits.

– You can also incorporate diaphragmatic breathing into various activities like meditation, yoga, or when you feel stressed or anxious.

 

Remember, the best way to fully understand and experience diaphragmatic breathing is through practice. It may take some time to become accustomed to this technique, but with regular effort, it can become a natural and beneficial way of breathing.

 

Belly Breathing

Nose breathing V’s Mouth breathing

 

Nose breathing and mouth breathing have different effects on the body, and in general, nose breathing is considered to be more beneficial than mouth breathing.

Nose breathing allows for efficient oxygen uptake and delivery to the body. When you breathe through your nose, the nasal passages warm, humidify, and filter the incoming air. This preparation ensures that the air reaching the lungs is at the right temperature and humidity level, and that impurities such as dust, allergens, and pathogens are filtered out to some extent. Additionally, the nasal cavity produces nitric oxide, which improves blood flow and oxygen delivery.

Breathing through your nose also activates the parasympathetic nervous system, which is responsible for the “rest and digest” response in the body. This response is associated with a decrease in heart rate and blood pressure, as well as an increase in relaxation and digestion.

In contrast, mouth breathing can activate the sympathetic nervous system, which is responsible for the “fight or flight” response in the body. This response is associated with an increase in heart rate, blood pressure, and stress hormones, as well as a decrease in digestion and relaxation.

Therefore, breathing through the nose can help to promote a state of relaxation and reduce stress, which can have a number of positive effects on the body, including reducing the risk of heart disease, improving sleep quality, and reducing anxiety and depression.

 

5 General Benefits of Nose breathing

 

  1. Warms and filters air: The nose has a natural filtration system that helps to warm and moisten the air as it enters the body. This helps to prevent irritation of the lungs and airways.

 

  1. Boosts oxygen intake: Nose breathing increases oxygen uptake by about 10%, compared to mouth breathing. This can improve overall health and athletic performance.

 

  1. Regulates carbon dioxide: Nose breathing helps to regulate the levels of carbon dioxide in the body, which is important for maintaining the pH balance of the blood and preventing respiratory alkalosis.

 

  1. Reduces snoring and sleep apnea: Breathing through the nose can reduce snoring and the symptoms of sleep apnea, which can improve the quality of sleep and overall health.

 

  1. Reduces stress: Nose breathing is associated with lower levels of stress and increased relaxation, due to the activation of the parasympathetic nervous system.

 

Overall, nose breathing is considered to be more beneficial for health and well-being than mouth breathing. However, in some situations, such as during intense physical activity or when the nasal passages are blocked, mouth breathing may be necessary.

 

 

5 Benefits of nose breathing and your mental health

 

  1. Stress reduction: Nose breathing activates the parasympathetic nervous system, which helps to induce a state of relaxation and reduce stress. It triggers the release of calming neurotransmitters and hormones, such as serotonin and oxytocin, which can promote a sense of well-being and reduce anxiety.

 

  1. Improved focus and concentration: Nasal breathing has been shown to enhance focus and cognitive performance. It helps to increase oxygenation in the brain, which supports optimal brain function, attention, and mental clarity.

 

  1. Enhanced emotional regulation: Nose breathing can aid in emotional regulation and resilience. It helps to balance the autonomic nervous system, leading to a greater ability to manage emotional responses and handle stressors effectively.

 

  1. Better sleep quality: Breathing through the nose, particularly during sleep, can improve the quality of sleep. Adequate and efficient oxygenation promotes restful sleep, which is crucial for mental health and overall well-being.

 

  1. Mindfulness and meditation support: Nose breathing is often emphasized in mindfulness practices and meditation. Focusing on the breath through the nose can help anchor attention, deepen relaxation, and cultivate present-moment awareness, which are beneficial for mental health and stress management.

 

While nose breathing alone may not be a cure-all for mental health conditions, incorporating it as part of a holistic approach to self-care and mental well-being can be beneficial. It is important to note that if you are experiencing mental health challenges, it is advisable to seek professional support from a mental health provider.

NOSE CLEARING EXERCISE

 

  1. Breathing through your nose nod your head back and forward slowly, allowing gravity to do most of the work. Try to relax the neck muscles, never force the movement, and breathe as gently, quietly and smoothly as possible.

 

  1. Slowly coordinate the movement of your head with your breathing. Breathe in as your head goes back, breathe out as your head goes forward.

 

  1. Then, keeping your head upright, take a normal breath in and out through your nose.

 

  1. At the end of your breath pinch your nose closed. While suspending your breathing tilt your head backward and forward 3 to 6 times, or until you feel the first urge to breathe. This movement should be faster than before.

NOTE: If you have high blood pressure or suffer any heart issues limit this part of the exercise to a max of 6 reps.

 

  1. Release your nostrils and breathe in ‘very gently’ through your nose.

 

  1. Repeat as many times as needed until your nose clears.

 

If the head rocking is uncomfortable for your neck, instead of rocking your head backwards and forwards you can stomp your feet while sitting or standing, or try walking around the room – it’s the movement that creates the change.