Diaphragmatic Breathing: How to Reduce Anxiety and Stress – The Whole Truth
Diaphragmatic breathing is a technique that can help reduce anxiety and stress, if you own a smartphone or a latest generation smartwatch you will have seen how even the largest corporations place emphasis on this practice. It is no secret that through the proper use of the diaphragm during breathing, numerous benefits can be achieved. Diaphragmatic breathing exercises, whether sitting or lying down, can promote improved sleep quality, muscle relaxation, and reduced blood pressure. In addition, diaphragmatic breathing can help regulate emotions and promote a state of well-being.
How to breathe using the diaphragm
Believing that diaphragmatic breathing is a technique for establishing conscious control of the breath, promoting relaxation and mental and physical well-being, is very limiting. It is important to understand early on that we breathe rhythmically, throughout the day, exactly using the diaphragm. Diaphragmatic breathing is our “regular” breathing; there is no alternative. Even now, you are breathing with your diaphragm! That is why it is important to understand that you do not have to learn a new type of breathing, nor is it enough to practice it correctly for a few minutes a day to solve problems. You need to restore proper diaphragmatic breathing by removing what you have learned “the wrong way ” over the years. Here at Inborn Voice we are able to realign your breathing so that correct diaphragmatic breathing, becomes a part of you again, every minute of every day, without the need to put your attention to it.
The importance of diaphragmatic breathing
Diaphragmatic breathing plays a key role in controlling anxiety and stress. Inborn Voice is an emotion-focused method of Vocal Coaching. In fact, emotions can affect the way we breathe, stiffening the body and causing shallow and rapid breathing. Diaphragmatic breathing allows us to reverse this attitude, returning the breath to its natural, deep form.
Movement of the diaphragm during breathing
The diaphragm is a dome-shaped muscle that separates the thoracic cavity from the abdominal one. During breathing, the diaphragm contracts and moves downward, allowing the lungs to expand and air to enter. During exhalation, the diaphragm relaxes and moves up, promoting the elimination of air from the lungs.
- Get comfortable in a sitting or lying position, maintaining a correct, relaxed posture.
- Place one hand on your abdomen, below the navel, and the other on your chest.
- Inhale slowly through your nose, feeling your abdomen rise as it fills with air.
- Exhale slowly through the mouth, feeling the abdomen descend as you empty air from the lungs.
- Focus on the movement of the diaphragm, making sure that the diaphragm is driving the breath, not the chest.
You can practice diaphragmatic breathing in either a sitting or lying position, choosing whichever is most comfortable for you. Remember that constant practice is essential to develop this skill and get maximum benefits.
The benefits of Inborn Voice diaphragmatic breathing
Improved sleep quality
Diaphragmatic breathing offers many benefits, and one of the main ones is improved sleep quality. Through this technique, we are able to relax the body and mind, creating an ideal environment for deep and rejuvenating rest. Deep, natural breathing, not controlled breathing, promotes a feeling of calm and tranquility, helping to reduce stressful thoughts and insomnia.
Muscle relaxation and reduced blood pressure
Another important benefit of diaphragmatic breathing is the relaxation of muscles and reduction of blood pressure. During this type of breathing, the diaphragm contracts and relaxes smoothly, stimulating the parasympathetic nervous system and creating a calming effect on the entire body. This leads to a decrease in muscle tension and a decrease in blood pressure, promoting a greater sense of overall well-being.
Significant impact on anxiety and stress reduction
Diaphragmatic breathing has a significant impact on reducing anxiety and stress. Through conscious attention to breathing and control of the diaphragm, the body’s responses to stressful situations can be regulated. Deep breathing stimulates the parasympathetic nervous system, which activates the body’s relaxing response and reduces activation of the sympathetic nervous system, which is responsible for the fight-or-flight response. This leads to a decrease in anxiety and stress, promoting a state of calm and serenity.
- Improved sleep quality
- Relaxation of muscles and reduction of blood pressure
- Impact on reduction of anxiety and stress
Trainings and consultations to realign and regulate breathing naturally using the Inborn Voice method
To best learn the technique of diaphragmatic breathing, we offer targeted courses and consultations. These valuable resources provide an opportunity to learn the correct breathing techniques and develop a consistent practice. It should be kept in mind, however, that our courses do not aim to “teach” something new, but to “remove” what has been learned wrong. This is a substantial difference from others. In fact, others hide behind the illusion of teaching something to add, without caring about the foundation on which they are going to build. We reiterate again: breathing correctly with the diaphragm for 5 minutes a day is a palliative.
Personalized consultations to see if you are using the correct diaphragmatic technique
For those who wish, through a vocal assessment meeting it is also possible to assess one’s breathing habits and allows for a targeted voice assessment. Mylena Vocal Coach and her team will work closely with each individual to understand their goals and provide individualized recommendations.
During these sessions, details of diaphragm movement and abdominal expansion and contraction during diaphragmatic breathing will be explored. Counselors will correct any errors and provide specific guidance to improve technique for maximum benefit.
Pathologies and symptoms related to the diaphragm
Symptoms related to tension in the diaphragm
Tension in the diaphragm can manifest in several ways, including:
- Pain in the upper abdominal area or ribs
- Sensation of chest tightness
- Difficulty breathing
- Sense of fatigue during breathing
These symptoms may be indicative of excessive tension in the diaphragm, which may be caused by stress, anxiety, or postural imbalances.
Pathologies that may involve the diaphragm
The diaphragm may be involved in a number of pathologies, including:
- Hiatal hernia: a condition in which part of the stomach protrudes into the opening of the diaphragm, causing heartburn and acidity
- Diaphragmatic dystonia: an involuntary spasm of the diaphragm that can cause pain and difficulty breathing
- Diaphragmatic paralysis: a condition in which the diaphragm is paralyzed or weak, impairing breathing
It is important to consult a physician if you suspect you have any of these conditions or if you experience persistent diaphragm-related symptoms.
The importance of consistent practice to develop this skill
As we have seen, only by realigning one’s breathing to one’s Inborn Voice, to one’s deepest emotions, is it possible to return to breathing in the correct mode all day long, not just when one is paying vigilant attention to it, perhaps guided by an “app.” With the Inborn Voice method the average person achieves a 100 percent improvement in breathing capacity, a professional even 300 percent.
Only through constant commitment and dedication can one regain the depth of one’s breathing and benefit from better management of anxiety, stress, and overall well-being.
Please feel free to contact us using the form below for personalized classes or consultations to learn how to regulate your breathing optimally and enjoy the benefits that diaphragmatic breathing can offer.
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