How often were you told, "Just take a deep breath"?
But what does that really mean?
Most people think a deep breath means filling their chest like a balloon — shoulders rising, neck tightening. Sound familiar?
True deep breathing isn't about how much air you can force into your chest. It’s about engaging your diaphragm — the primary muscle of breathing.
When you breathe through your nose, it’s easier to engage the diaphragm. When you engage the diaphragm, you draw the air into the lower lungs. Since the lower lungs have more blood than the upper lungs, this allows more oxygen to enter your bloodstream.
Nasal, diaphragmatic breathing is efficient — and our bodies like efficiency!
Why is Diaphragmatic Breathing Important?
🌱 Activates the relaxation response
The vagus nerve runs through the diaphragm. The diaphragm’s movement stimulates the vagus nerve and activates the ‘rest and digest’ response of the nervous system. This is how breathing helps calm the nervous system.
⚡ Provides a natural energy boost
Shallow breaths only fill the upper lungs. Diaphragmatic breathing fills the lower lungs as well. This leads to better oxygenation of the blood, helping your body and mind feel revitalized.
🧠 Improves focus
More oxygen to the brain enhances mental clarity, making it easier to stay present and productive.
😴 Supports better sleep
Slow, diaphragmatic breathing encourages nervous system balance and reduces nighttime restlessness. Practicing before bed can help signal the body that it’s time to unwind.
🍽 Aids digestion
Because diaphragmatic breathing activates the rest and digest response, it can gently support digestive function and reduce feelings of bloating or discomfort after meals.
How to Start Practicing Diaphragmatic Breathing
1️⃣ Place one hand on your chest and the other on your belly.
2️⃣ Close your mouth and breathe in and out through your nose.
3️⃣ As you inhale, let your belly rise and fill with air.
Imagine a balloon inflating right below your ribs.
4️⃣ As you exhale, feel your belly return to its starting position.
🌟Notice the hand on your belly moving up and down, while the hand on your chest stays still.
Strengthen Your Diaphragm with a Workout
Like any muscle, your diaphragm will benefit from gentle training. Here’s what to do:
1️⃣ Take a normal breath in through the nose (without raising the shoulders 😉)
2️⃣ Purse your lips as much as you can so that the opening is tiny
3️⃣ Start exhaling through pursed lips and push the air out through the slight opening
With this exercise, you’re intentionally making your exhale more difficult. This means the diaphragm has to work harder than usual and will get a little workout.
You can get a better idea of the movements of the diaphragm in this blog.
With consistent practice, diaphragmatic breathing can become a natural part of your day — while working, walking, or preparing for sleep.
And I’m here to help you with nasal, diaphragmatic breathing with my 4-week 1:1 breath training program.
Learn more about my breathing program
Stay healthy, stay happy.