Diaphragmatic breathing, abdominal breathing, belly breathing,[1] or deep breathing[2] is a breathing technique that is done by contracting the diaphragm, a muscle located horizontally between the thoracic cavity and abdominal cavity. Air enters the lungs as the diaphragm strongly contracts, but unlike traditional relaxed breathing (eupnea) the intercostal muscles of the chest do minimal work in this process. The belly also expands during this type of breathing to make room for the contraction of the diaphragm. [3]
Physiology
During diaphragmatic breathing, contraction of the diaphragm increases thoracic volume and lowers intrathoracic pressure, facilitating venous return to the heart and lung expansion. Baroreceptors in the aortic arch and carotid sinus respond to the resulting changes in blood pressure, modulating activity of the vagus nerve and influencing heart rate variability (HRV).[4] Slow diaphragmatic breathing, typically defined as fewer than 10 breaths per minute, has been associated with increased parasympathetic activity via enhanced respiratory sinus arrhythmia (RSA).[5]
Clinical applications
Diaphragmatic breathing is used as an adjunct intervention in several clinical contexts. A 2017 randomized controlled trial found that slow diaphragmatic breathing (6 breaths/min) significantly reduced cortisol levels and improved sustained attention in healthy adults. [6] It is commonly recommended for patients with chronic obstructive pulmonary disease (COPD) to reduce the work of breathing, though evidence for its effect on exercise tolerance in COPD is mixed.[7] Diaphragmatic breathing exercises are also incorporated into cognitive behavioral therapy protocols for anxiety disorders and panic disorder.[8]
See also
- Breath
- Buteyko method
- Circular breathing
- Kussmaul breathing
- Pranayama – a traditional Yogic practice of slowing and extending the breaths, used during meditation
- Shallow breathing – a type of breathing that is mutually exclusive to diaphragmatic breathing and is associated with multiple anxiety disorders
- Wim Hof method
- Complete breathing
References
- ^ “Learning diaphragmatic breathing”. Harvard Health. 2016-03-10. Retrieved 2023-02-23.
- ^ Saladin. Anatomy & Physiology: The Unity of Form and Function (7 ed.). p. 337.
- ^ “39.10: Breathing – Types of Breathing”. Biology LibreTexts. 2018-07-17. Retrieved 2023-02-23.
- ^ Zaccaro 2018.
- ^ Russo 2017.
- ^ Ma 2017.
- ^ Cahalin 2002.
- ^ Clark 1986.
- Zaccaro, Andrea; Piarulli, Andrea; Laurino, Marco (2018). “How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing”. Frontiers in Human Neuroscience. 12 353. doi:10.3389/fnhum.2018.00353. PMC 6137615. PMID 30245619.
- Russo, Marc A.; Santarelli, Danielle M.; O’Rourke, Dean (2017). “The physiological effects of slow breathing in the healthy human”. Breathe. 13 (4): 298–309. doi:10.1183/20734735.009817. PMC 5709795. PMID 29209423.
- Ma, Xiao (2017). “The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults”. Frontiers in Psychology. 8 874: 1. doi:10.3389/fpsyg.2017.00874. PMC 5455070. PMID 28626434.
