Belly Breathing
A Simple Tool for Better Breathing and Relaxation
Most of us don't think about how we breathe, we simply do it. But the way we breathe can change depending on our posture, activity level, stress, and even how we're feeling.
One simple technique that can help you become more aware of your breathing is belly breathing, also called diaphragmatic breathing.
Instead of primarily expanding the chest and shoulders with each breath, belly breathing encourages you to use your diaphragm and allow your abdomen and lower rib cage to expand as you inhale.
Why Does Breathing Matter?
Breathing is something we do thousands of times every day. When we're stressed, anxious, or focused, it's common to unconsciously take quicker, shallower breaths and rely more heavily on the muscles around the neck and upper chest.
Learning to breathe more slowly and comfortably can help promote relaxation and reduce unnecessary tension in the upper body.
Belly breathing may also help you become more aware of your posture and how your body responds to stress.
How to Practice Belly Breathing
You don't need any special equipment, and you can practice it almost anywhere.
- Find a comfortable position. Lie on your back with your knees bent, or sit comfortably in a chair with your feet on the floor.
- Place one hand on your chest and one on your abdomen. This gives you some feedback about where you're moving as you breathe.
- Slowly inhale through your nose. Allow your abdomen and lower ribs to gently expand. Try to keep your shoulders relaxed rather than lifting them toward your ears.
- Slowly exhale. Let your abdomen gently fall as you breathe out. Don't force the air out, just allow the exhale to be slow and comfortable.
- Repeat. Start with 5–10 breaths and gradually work your way up to a few minutes.
What Does This Have to Do With Your Musculoskeletal Health?
Your breathing muscles are connected to the way you stabilize and move your trunk. Your diaphragm also works together with muscles of the abdomen, back, and pelvic floor to help regulate pressure within your trunk.
When we combine good breathing with appropriate posture, mobility, and strengthening exercises, we can better support healthy movement.
This is one reason breathing exercises are sometimes incorporated into rehabilitation and exercise programs.
A Simple Challenge
Try this today:
- Take two minutes to practice slow belly breathing.
- Put your phone away, relax your shoulders, and focus on taking slow, comfortable breaths through your nose. Notice whether you're holding tension in your jaw, neck, or shoulders.
- You don't need to be perfect. The goal is simply to become more aware of how you breathe.
- Take a Breath
- We spend so much time thinking about exercise, nutrition, sleep, and other aspects of our health that it's easy to overlook something we're doing all day, every day.
- Breathing is automatic—but learning to pay attention to it can be a simple way to incorporate more relaxation and body awareness into your daily routine.
If you're experiencing persistent neck, shoulder, back, or other musculoskeletal discomfort, breathing exercises may be one piece of the puzzle, but they aren't a substitute for an appropriate evaluation. Our office can help determine what may be contributing to your symptoms and develop an individualized plan to help you move and feel your best.
