Deep diving breathing technique, also known as diaphragmatic breathing, is a powerful tool that can help you improve your physical and mental health.
It involves taking slow, deep breaths that fully engage your diaphragm, the muscle located below your lungs that helps regulate breathing.
In contrast to shallow chest breathing, which is more common in everyday life, deep diving breathing expands your lung capacity, increases oxygen intake, and helps you feel more relaxed and centered.
The technique is commonly used by athletes, musicians, and performers to improve their endurance and reduce anxiety before a performance. But it can also benefit anyone looking to reduce stress, improve their sleep quality, or simply feel more focused and energized throughout the day.
How to practice deep diving breathing
To practice deep diving breathing, find a comfortable seated position or lie down on your back with your knees bent and feet flat on the ground. Place one hand on your chest and the other hand on your stomach, just below your rib cage. Breathe in slowly and deeply through your nose, allowing your belly to expand and your diaphragm to contract. You should feel your stomach rise and your chest stay relatively still.
Once you’ve taken a full breath in, hold it for a few seconds, then exhale slowly through your mouth, pushing out as much air as possible while allowing your belly to deflate.
Repeat this process for several minutes, focusing on the sensation of your breath and any physical sensations that arise in your body.
If you find it difficult to engage your diaphragm at first, try lying down and placing a book or small weight on your stomach to help you feel the movement.
You can also practice this technique while walking or doing other activities, but it’s best to start with a quiet, relaxed environment until you get the hang of it.
Benefits of deep diving breathing
The benefits of deep diving breathing go beyond just feeling relaxed and centered. Research has shown that diaphragmatic breathing can lower blood pressure, reduce anxiety and depression symptoms, improve digestion, and even boost the immune system. It can also help with chronic pain management and reduce the risk of heart disease and stroke.
If you’re interested in incorporating deep diving breathing into your daily routine, try setting aside a few minutes each day to practice. You can do it first thing in the morning, during a break at work, or before bed to help you unwind and prepare for sleep.
Over time, you may find that it becomes a natural part of your breathing patterns, helping you feel more energized, focused, and at ease in your body and mind.