The Power of Diaphragmatic Breathing: Reduce Stress, Boost Your Mood, and Sharpen Your Mind
In our busy, fast-paced world, stress can creep in quickly. We all have moments when life feels overwhelming, and we may find it hard to think straight. Fortunately, there’s a simple, science-backed tool you can use to calm your mind and body: diaphragmatic breathing.
What is Diaphragmatic Breathing?
Diaphragmatic breathing, also known as belly breathing, is a way of breathing that engages your diaphragm (the muscle that sits just below your lungs). When you breathe deeply and slowly into your belly instead of taking shallow breaths into your chest, you’re practicing diaphragmatic breathing.
How Does Diaphragmatic Breathing Work?
When you’re stressed, your body activates the “fight or flight” response. This is controlled by the amygdala and the limbic system—parts of your brain that handle emotions, fear, and survival instincts. In this state, your thinking brain (the prefrontal cortex) can go offline, making it harder to focus, solve problems, or stay calm.
Diaphragmatic breathing helps flip this switch. It activates the parasympathetic nervous system, which is responsible for relaxation. By slowing down your breathing and focusing on deep, steady breaths, you signal to your brain that you are safe. This helps shut down the amygdala’s stress response and allows your thinking brain to come back online.
Benefits of Diaphragmatic Breathing
1. Reduces Stress: As you breathe deeply, your heart rate slows down, and your muscles relax. This sends a message to your brain that it’s time to calm down, reducing feelings of anxiety and tension.
2. Improves Mood: Engaging your diaphragm while breathing can boost your mood by lowering stress hormones like cortisol and increasing feel-good hormones like serotonin. This can make you feel more balanced and emotionally grounded.
3. Enhances Mental Clarity: When your thinking brain is back in control, it’s easier to make decisions, think clearly, and manage your emotions. Diaphragmatic breathing keeps you in a state where you can respond thoughtfully rather than react impulsively.
How to Practice Diaphragmatic Breathing
Here’s a simple way to start:
1. Find a comfortable position: Sit or lie down in a quiet space where you won’t be disturbed.
2. Place your hands on your belly: This will help you focus on using your diaphragm as you breathe.
3. Inhale deeply: Breathe in slowly through your nose. Let the air fill your belly, so you feel your hands rising.
4. Exhale slowly: Breathe out gently through your mouth, letting your belly fall as you release the air.
5. Repeat: Try this for 5–10 minutes. With each breath, notice how your body begins to relax and your mind feels clearer.
Conclusion
Incorporating diaphragmatic breathing into your day is an easy and effective way to manage stress, improve your mood, and keep your mind sharp. Whether you’re in the middle of a busy workday or winding down before bed, a few minutes of mindful breathing can help you feel more centered and in control.
So next time stress takes over, take a deep breath, engage your belly, and let your thinking brain take charge again!
I hope this helps! If you would like to learn more, book a session today to review a mental health plan designed just for you.
Kind regards,
Leigh-Ann, RP, MC
