Diaphragmatic breathing, also known as abdominal, deep or 360’ breathing, involves using the diaphragm, a large muscle located at the base of the lungs. Unlike shallow breathing, which only fills the upper lungs and involves the chest and shoulders, diaphragmatic breathing allows you to take fuller, deeper breaths. Over time shallow breathing can impact neck and shoulder pain, headaches, back pain, and pelvic floor tightness.

When you practice diaphragmatic breathing, the diaphragm contracts and moves downward, the belly expands forwards, the back expands backwards, and the pelvic floor gently stretches and descends. This improves oxygen exchange and stimulates the vagus nerve. Activation of the vagus nerve induces a relaxation response, lowering heart rate and blood pressure and promoting a sense of calm.

At Everybody Physio, we strive to enhance our patients’ health and wellbeing. One technique that is effective for managing pain is diaphragmatic breathing. This simple technique can significantly improve your quality of life by reducing pain, lowering stress levels, and enhancing overall physical function.

Chronic pain can significantly impact daily life, making simple tasks seem insurmountable. Diaphragmatic breathing helps to mitigate chronic pain by reducing muscle tension and promoting relaxation. When the body is relaxed, pain signals are less likely to be amplified, providing relief from persistent discomfort.

Stress and anxiety often exacerbate pain conditions. Diaphragmatic breathing activates the body’s relaxation response, reducing the levels of stress hormones like cortisol. This not only helps in managing pain but also improves mental health and emotional well-being.

1. Find a comfortable position lying down on your back or sit comfortably with your back straight

2. Place one hand on your chest and the other on your belly.

3. Breathe deeply and slowly through your nose, think about getting air deep into your lungs as your lower ribs expand and your belly rises.

4. Slowly breathe all the way through your mouth allowing your belly to fall.

5. Practice this for 5-10 minutes several times per day.

Don’t let pain control your life. Contact us today to schedule a consultation and learn more about how diaphragmatic breathing can be integrated into your treatment or exercise plan. Our team of Physios and Eps are here to support you every step of the way.