Diaphragmatic Breathing/
“Belly” Breathing
It’s pretty simple. It’s just breathing using your stomach. When you breathe through your stomach, the diaphragm which is just below your lungs, is drawn downward until it is flat. At the same time, the muscles around the ribs pull the lungs up. The chest cavity becomes deeper and larger, making more air space. The diaphragm is the most important muscle used for breathing.
Even though chest breathing seems normal, in reality it increases body tension. When you chest breathe, you don’t engage your diaphragm fully and the lowest part of the lungs doesn't get a full share of oxygenated air. This can cause the sensation of your body not getting enough air, which it isn’t, and can cause your breathing to become quicker and shallower.
Simple biology of breathing recap
• Rapid breathing stimulates the
Sympathetic Nervous System (SNS).
It's part of the "fight, flight or
freeze" response — it “gears you
up”.
• Deep breathing stimulates the
Parasympathetic Nervous System
(PNS) — the one that calms you
down.
• The diaphragm is the most
important muscle used for
breathing.
In sports, having some heightened levels of anxiety, stress or excitement isn’t all bad. It gets you ready for action. It’s when it becomes too much and uncontrolled, that’s when it inhibits your performance.
How to practice “belly” breathing
If you are just starting out or want a reminder how to belly breathe, start by sitting in a chair or on your back in bed.
• Turn off all electronic devices.
• Place one hand on your stomach and
one on your chest.
• Close your eyes and focus on your
breathing.
• Breathe in through your nose and
feel your stomach move out
with your hand. The hand on your
chest should remain as still as
possible.
• Exhale also through your nose until
you cannot comfortably continue to
breathe out.
• Practice for 5-10 minutes a day.
• Practice least twice a day up to five
times a day to start. Once you get
accustomed to doing this, once a day
will be good and you will no longer
have to put your hands on your
stomach and chest.
Tips:
• You want to inhale quicker than your
exhale – but both are controlled.
• Most instructions tell you to count
to 4-5 on the inhale and count to
8-10 on the exhale.
• You can count, but I recommend just
be aware of exhaling longer than it
took you to inhale. You want to focus
on your breathing – not counting.
• Not everyone is the same. Find the
pace that works for you.
• When inhaling, feel the cooler air
coming in through your nose. Imagine
the cool air refreshing you. Like a
cool drink on a hot summer day.
• When you exhale, feel that warmer
air leaving you like you are “blowing
out steam”.
Diaphragmatic Breathing/
“Belly” Breathing