Do you know how to breathe properly? Let's learn about the benefits of diaphragmatic breathing.

Breathing is something we all do constantly. But how many of us really think about how we breathe? Most of the time, we breathe unconsciously. But did you know that deep breathing can bring incredible health and peace to our body and mind? Today we are going to talk about one such very simple, yet very beneficial breathing technique. This is called diaphragmatic breathing.

First, let's see, what is this diaphragm?

Simply put, the diaphragm is the most important and efficient muscle in our body for breathing. Imagine that there is a large muscle that is shaped like an umbrella that separates our chest and stomach. That is the diaphragm. It is located just below our lungs. This muscle moves up and down when we breathe in and out. The muscles in our abdomen also help with this, giving us the strength to expel air completely from our lungs.

So what does it mean to breathe using this diaphragm?

Some people also call this "belly breathing." Usually, when we breathe unconsciously, especially when we are anxious or stressed, we take shallow, chest-deep breaths. This means we are not using the full capacity of our lungs.

But when we breathe using our diaphragm, we deliberately and consciously use our diaphragm muscle to take a deep breath. Just like when we inflate a balloon, it fills from the bottom up, this way we can take in the maximum amount of air into our lungs.

The main objectives of this method are:

• Strengthening the diaphragm muscle.
• Slowing down the rate of breathing and reducing the effort it takes to breathe.
• Reducing the body's oxygen demand.
• Reducing the effort and energy required to breathe.

Why is it important for some people to breathe this way?

There are some medical conditions, especially long-term respiratory illnesses, that can interfere with the proper functioning of the diaphragm. A prime example is COPD (Chronic Obstructive Pulmonary Disease) .

A person with a condition like COPD can have difficulty breathing and may become short of breath. When this happens, the lungs swell and the diaphragm pushes down. It loses its umbrella-like shape and becomes flat. This weakens the diaphragm muscle, making it less efficient. This means that the other muscles in the neck and chest have to bear the brunt of the breathing. This is a very tiring process. This breathing exercise is very important for people like this.

What are the benefits of this breathing method?

Diaphragmatic breathing has many benefits for your body. Let's take a closer look at some of them.

This method is especially helpful in providing relief in the following conditions:

• Anxiety
• Asthma
• COPD
• Stress

But one thing to remember. Although this is a very useful method, if you have a medical condition, it is not a good idea to use this alone instead of the treatment prescribed by your doctor . This can be used as an additional relief method, with the advice of your doctor.

Okay, now let's see how to do this properly.

When you first start learning this method, it's easiest to do it lying down. After you get used to it, you can do it sitting up.

How to do it while lying down

1. Lie on your back on a flat surface, such as a bed or the floor. Place a pillow under your head. You may find it more comfortable to keep your knees bent. You can also place a pillow under your knees if you prefer.

2. Now place one hand on the upper part of your chest and the other hand on your abdomen where the ribs end . When you place your hands this way, you will feel the diaphragm move as you breathe.

3. Now breathe in slowly through your nose . As you breathe in, your stomach should expand forward. This means that the hand on your stomach should move up. At this point, try to keep the hand on your chest as still as possible .

4. Next, purse your lips as if you were going to whistle and exhale slowly . As you exhale, tighten your abdominal muscles and pull your stomach in. Then the hand on your stomach will go down. At this point, keep the hand on your chest as still as possible.

How to do it while sitting on a chair

After a little practice, you can do this exercise even while sitting in a chair.

1. Sit upright but comfortably in a chair. Bend your knees and keep your shoulders, neck, and head relaxed.

2. Just like before, place one hand on your chest and the other hand on your abdomen where your ribs end .

3. Breathe in slowly through your nose . Your belly should expand and the hand on your belly should push forward. Keep the hand on your chest as still as possible.

4. Now purse your lips and exhale slowly , while pulling your stomach muscles in. The hand on your stomach will go in again. Keep the hand on your chest as still as possible.

Do I need to keep practicing this?

Yes, absolutely. Like anything new, this will feel a little strange until you get used to it. You may feel a little tired when you first start doing this exercise. That's normal. But don't give up. As you continue practicing, this correct breathing pattern will become natural to you, even if you don't realize it.

At first, do this exercise for about 5 to 10 minutes, three to four times a day . Gradually, you can increase the time you do this. If you want to make this more difficult, you can also do the exercise while holding something like a book on your stomach.

If you have a condition like COPD, asthma, or anxiety, it's important to talk to your doctor to see if this method is right for you.