The Effects of Diaphragmatic Breathing on Health
The rhythmic rise and fall of the chest are not merely involuntary movements, but rather a symphony of life, orchestrating the exchange of oxygen and carbon dioxide, invigorating every cell with vitality. The breath is the very essence of our existence, sustaining our physiological processes and maintaining the balance within our bodies. Embracing a holistic perspective, the breath can be viewed as a gateway to inner peace and mindfulness. By nurturing a deep awareness of each breath, one can cultivate a profound connection to the present moment. There exist many forms of breathing exercises, diaphragmatic breathing (DB) is one practice that has shown promising health effects.
What is DB?
Diaphragmatic breathing is a form of deep breathing that involves the contraction and relaxation of the diaphragm muscle, and hence you’re aiming to notice the rise of your belly instead of your chest.
DB is defined as breathing in slowly and deeply through the nose using the diaphragm with a minimum movement of the chest in a supine position with one hand placed on the chest and the other on the belly (PMID: 30384420).
The history
Throughout the ages, Eastern cultures have embraced the profound art of harnessing the breath to restore and elevate one's well-being. Pranayama, the practice of controlled breathing, has been cherished for millennia, offering various forms such as nostril breathing (double, single, or alternate), abdominal breathing, forceful breathing, and vocalized chanting. These techniques are gracefully performed at different rhythms and depths, intertwining the physical and spiritual realms. In the late 1800s, the Western world was introduced to yoga and pranayama. As the mid-1900s approached, the popularity of these ancient practices soared, mirroring the growing thirst for holistic and wellness-based healthcare approaches. Today, the pursuit of mindful breathing techniques continues to blossom, reflecting a profound longing to nurture harmony and balance within ourselves and the world around us, and there is a growing number of scientific papers on the effects of breath on health parameters.
The science on Diaphragmatic Breathing (DB)
In one RCT on the effects of DB in healthy individuals in a virtual reality environment, DB increased the parasympathetic nervous system activity, decreased the respiration rate, and improved the motion sickness symptoms (PMID: 25280524).
The effects of DB on stress are unsure due to poor quality of existing studies. In one RCT diaphragmatic breathing reduced salvitary cortisol levels in an RCT, suggesting that it may reduce stress (PMID: 28626434).
Among patients with respiratory conditions such as COPD, diaphragmatic breathing can improve respiratory function by increasing lung capacity and oxygen exchange (PMID: 33076360). On the other hand, DB could deteriorate dyspnea in severe COPD patients (PMID: 33076360).
DB can increase the antioxidant activity and reduce the oxidative stress after exercise in athletes (PMID: 19875429).
The practice of diaphragmatic breathing (and slow breathing rate) has been associated with reducing blood pressure and promoting cardiovascular health, also in healthy subjects (PMID: 24063918).
The evidence of the effects of DB in patients with asthma is unclear (PMID: 27070225).
Diaphragmatic breathing techniques are considered safe, at least in healthy individuals, and can be easily incorporated into daily routines. Caution should be made in severe respiratory disease and serious mental health illness.
Overall, diaphragmatic breathing appears to have promising health benefits, making it a valuable addition to health and wellness practices.
