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Diaphragmatic (belly) breathing

diaphragmatic breathing

A listing is not a recommendation.

Origin: Worldwide (also used in clinical rehabilitation) · Tradition: Contemporary respiratory rehabilitation and relaxation · Breathing

What it is

Slow breathing that uses the diaphragm, so that the abdomen moves, not only the chest. It is used to settle over-breathing in unease, and is also a foundation in respiratory rehabilitation.

A short introduction (not a treatment instruction)

1. Place one hand on the abdomen and the other on the chest; breathe in slowly through the nose, and out longer through the mouth or nose.
2. Let the hand on the abdomen move more. About 5 to 10 minutes at a time.
3. If you feel dizzy, return to shallower, ordinary breathing.

Symptoms or aims often mentioned with this practice

• Stress or unease
• Breathing
• Sleeplessness
• Blood pressure (general mention)

Related symptom videos

• Breathing practice

Research notes (this is not a promise of effect)

B: Randomised trials or systematic reviews exist, but reports are modest, the group studied is limited, or study quality is limited

A basic method in relaxation and respiratory rehabilitation. There is research supporting a lowering of unease and physiological arousal. It does not, on its own, treat a respiratory disease.

Sources

• NCCIH: Relaxation Techniques: What You Need To Know
• Mayo Clinic: Relaxation techniques