What Is Diaphragmatic Breathing
Have you ever observed a deep sigh that automatically comes to you, after a hectic time… after completion of a tedious job… may be after resolving a scary situation…? How relieved do you feel? This deep breath is nothing but diaphragmatic breathing which you take “naturally-unknowingly”.
In this post, I will explain to you the process of taking diaphragmatic breaths intentionally for the maximum health benefits.
you will be diving into the wonderful world of diaphragmatic breathing, also known as belly breathing or abdominal breathing.
You’ll also discover how this simple practice of diaphragmatic breathing can work wonders for your heart health and well-being.
This abdominal breathing is like a gentle workout for your heart.
By reducing the stress on your cardiovascular system, it can lower your blood pressure, making it a heart-healthy practice.
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What Is Diaphragm In Human Body
Before learning about diaphragmatic breathing, let us briefly understand what a diaphragm is in the human body.
The diaphragm is a muscle that helps you inhale and exhale (breathe in and out). This thin, dome-shaped muscle sits below your lungs and heart. It’s attached to your sternum (a bone in the middle of your chest), the bottom of your rib cage and your spine.
In addition to helping you breathe, your diaphragm increases pressure inside the abdomen. This further helps with other important functions, such as getting rid of your urine (pee) and faeces (poop).
It helps prevent acid reflux by putting pressure on your oesophagus (food tube in your throat).
Also,your oesophagus and several nerves and blood vessels run through openings in the diaphragm.
Health Benefits Of Diaphragmatic Breathing
Let’s first delve into a few of the incredible health benefits of belly breathing.”
Diaphragmatic breathing triggers your body’s relaxation response, reducing stress hormones and promoting a sense of calm.”
Deep, diaphragmatic breaths increase the oxygen supply to your body, supporting better energy levels.
Enhanced Heart Health
The improved oxygen flow reduces the workload on your heart and can lead to lower blood pressure over time.”
Belly breathing massages your organs, aiding in better digestion and nutrient absorption.”
It strengthens your core and can help maintain a more upright posture.”
Apart from the above mentioned major health benefits of diaphragmatic breathing, there are few more additional benefits which abdominal breathing has are-
- Helping you relax better.
- Improving muscle function during exercises and preventing strain.
- Increasing the amount of oxygen in your blood.
- Making it easier for your body to release gaseous waste from your lungs.
- Reducing blood pressure.
- Reducing heart rate.
How to Do Diaphragmatic Breathing
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After knowing few of the health benefits of diaphragmatic breathing. “Now coming to master the art of diaphragmatic breathing.
It’s simple and easy, and here’s how to do it.
- Find a comfortable cross legged seated or lying position.
- Place one hand on your chest and the other on your abdomen so as to focus your attention in your abdomen and chest areas.
- Now, as you breathe in gently through your nose, focus on expanding your abdomen like a balloon, lifting the hand on your belly, while keeping the hand on the chest relatively still.
- This ensures you’re engaging your diaphragm.
- Next, tighten your abdominal muscles and let them squeeze inward as you exhale slowly through your nose.
- The hand on your belly should move down to its original position.
You can also practise abdominal breathing by lying on your bed, with your knees bent and your shoulders, head, and neck relaxed.
Practise abdominal breath work in this way for a minimum of five to 10 minutes, 2 to 3 times a day for maximum health benefits.
“As you take those deep, relaxing breaths, visualise the positive impact it’s having on your heart, reducing the strain and helping it function at its best.”
Wrapping Up- Diaphragmatic Breathing To Boost Heart Health
And there you have it, the incredible benefits of diaphragmatic breathing, with a special emphasis on the Holistic way of improving your heart health.
Make this practice a part of your daily routine, and you’ll be well on your way to a healthier, happier you.”
“Before you go, take one last deep breath with me. Inhale… and exhale… Feel the relaxation wash over you.”
“Thank you for joining me today and reading how to improve your heart health with diaphragmatic breathing.
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