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Writer's pictureDr. Patty Richardson

The Science Behind "Just Breathe"

Updated: Jan 23, 2022

It's not uncommon to get the feedback "just breathe" and "take a breath" when we're stressed. Here's why that's pretty good advice.


Intro to your Diaphragm

If you're a newcomer to diaphragmatic breathing (DB), you might be wondering how more breath could help your stress. That's a reasonable curiosity. It is first important to know that the natural breaths that we take throughout the day are generally shallow and minimally use an important muscle: the diaphragm. Our diaphragm is located at the base of our lungs--it helps to take air in and push it out as we breathe. As with any muscle, there are significant science-proven benefits to strengthening our diaphragm. The best way to strengthen this muscle is through DB.


Benefits of Diaphragmatic Breathing

For something so simple, DB has a powerful impact on our mind and body. Research has demonstrated that DB and diaphragm engagement activates our body's relaxation response (parasympathetic nervous system), reduces stress hormones (e.g., cortisol), lowers heart rate, lowers blood pressure, decreases muscle tension, increases energy and concentration, and improves our breathing capacity and efficiency.


Give DB a Try in Just 6 Easy Steps

  1. Sit or lie down in a position that feels comfortable to your body. I like to rest in a comfy chair, leaning my head against the headrest, with eyes closed and both feet on the ground. Relax your muscles. Can your shoulders relax and lower a bit? Are there other muscles in your body that could release tension by 5% more?

  2. Place one hand on your chest and one hand on your stomach.

  3. Breathe in deeply through your nose until you can’t take in anymore air. Send the air from your nose, down your windpipe, through your lungs, until it feels like the air is inflating your stomach.

  4. You will notice that the hand your stomach rises as your stomach and the sides of your waist expand with air. The hand on your chest should remain still, your shoulders should not raise when inhaling.

  5. Exhale slowly through your mouth; you will notice that the hand on your stomach will lower as the air leaves your body.

  6. Let's be real: if you're like me, your thoughts will likely wander toward thinking about what's coming next in your day, how work or school went; maybe you'd like to check your email or a text. To make the most of your breathing practice, allow yourself to focus back in on your breath, really noticing your senses in the moment (is the air cool as you breathe in, do your eyelids feel heavy, what does your hand feel like on your chest, can you hear the sound of your breath as it enters and leaves your body).

*Tip: check out our recent post for recommended apps and online resources to coach you through DB.


Final Thoughts

Practicing DB for just a few minutes daily will move you toward reprogramming your stress response and building psychophysiological resilience in facing challenges that come your way. Our recommendation: give DB a whirl!




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