How To: Diaphragmatic Breathing!
Don’t worry, diaphragmatic breathing is much harder to spell than it is to do! Diaphragmatic breathing, often nicknamed deep or belly breathing, has many benefits transcending all ages. Let's learn more about what diaphragmatic breathing is, its benefits, and how to do it!
What is Diaphragmatic Breathing?
To understand what diaphragmatic breathing is, we first need to talk about some anatomy. The diaphragm is a thin sheet of muscle that sits just below our ribs, between our chest and abdomen (Buteyko Clinic, 2020). The diaphragm is considered to be the main breathing muscle as it tightens and loosens as we breathe! When we inhale, the diaphragm muscle contracts, or tightens; this causes the diaphragm to move downward into the abdomen and allows more room for our lungs to expand with air (Buteyko Clinic, 2020)! As we exhale, the diaphragm then relaxes into its resting dome shape, pushing upward and causing the air to leave our lungs (Buteyko Clinic, 2020). When we talk about diaphragmatic breathing, we are talking about taking breaths that fully move our diaphragms throughout these motions and getting three-dimensional breath expansion that you can visibly see and feel! This ensures our body gets the most oxygen possible, as it gives our bodies energy to metabolize food, break down waste products/toxins, build up our immune system, and more (Shapiro & Sprague, 2009). Check out below to learn more about the benefits of diaphragmatic breathing!
What are the Benefits of Diaphragmatic Breathing?
Diaphragmatic breathing has benefits for all ages, from 1 year old to 101 years old! The benefits of deep breathing include improved heart rate variability, better oxygenation of the tissues and organs, improved lung health, decreased pain, decreased attention-related problems, decreased anxiety, and overall mental calmness and resilience (Buteyko Clinic, 2020; Phou, 2019; Rowley, 2018). Functionally, diaphragmatic breathing supports postural stability and therefore enhances attention, core activation, midline orientation, and more (Massery, 2020)! One family in the study by Rowley (2018) reported that they “found this strategy useful especially for children with behavior problems” and that “it helped them [the children] relax.” Overall, parents report seeing the social, emotional, and physical benefits of diaphragmatic breathing with their children (Rowley, 2018). Why not try it out for yourself?
How Do I Engage in Diaphragmatic Breathing with My Kiddo?
First and foremost, we will call it by its nickname “belly breathing” with children; this name gives them a better idea of what it is and how to do it! Try out these techniques to make belly breathing fun!
Start off by talking with your child(ren) about there being a balloon in their belly (what color is it?). We want to make our balloons as big as possible! How do we do that? We put one hand on our belly and try to get it to expand out as far as possible when we breathe in!
Have a birthday coming up or did one recently pass? Talk about blowing out the candles on the cake! We want to make sure we take big breaths so we can blow out the candles. Place one hand on our belly and the other with five fingers up in front of our face. Take a deep breath in, moving the hand on your belly as far as you can to get enough air, and then slowly blow out one finger candle at a time! Five breaths not enough? Light some more finger candles until our bodies feel relaxed!
With summer here, let's smell flowers and blow dandelions! Start by talking about what flower they are going to smell - What kind is it? What color is it? Now it is time to smell our flower! Once again, place one hand on your belly. Breathe in through your nose, trying to move the hand on the belly as far as possible to really get a good sniff! After smelling your flower, it turned into a dandelion! Slowly blow the dandelion then repeat!
Did You Know?
Did you know that SENSE-ational Spaces can work with you and your family to develop calming spaces within your home? SENSE-ational Spaces can work alongside your family to generate ideas, create specific recommendations, and even implement modifications! Additionally, we can support you with custom recommendations for diaphragmatic breathing specifically graded and tailored to your needs!
We would love to have the opportunity to support relaxation and emotion regulation in your home! In the meantime, check out this blog with information about another helpful mindfulness strategy - yoga!
References
Buteyko Clinic. (2020). Deep vs shallow breathing – Causes, dangers, benefits, exercises. Buteyko Clinic. https://buteykoclinic.com/deep-vs-shallow-breathing-causes-dangers-benefits-exercises/
Massery, M. (2020). Posture & breathing: Linking them together post-COVID-19. Pacer Project. https://www.youtube.com/watch?v=3TxStSCeOpQ
Phou, A. K. (2019). The effects of diaphragmatic breathing on anxiety in children with high functioning autism spectrum disorder: A pilot study (dissertation). California State University.
Rowley, C. A. (2018). Diaphragmatic breathing training with young children: A feasibility study (dissertation). California State University.
Shapiro, L. E., & Sprague, R. K. (2009). The relaxation & stress reduction workbook for kids. Raincoast Books.