In my second in a series of three articles on diaphragmatic breathing, I’d like to discuss why diaphragmatic breathing is so important.
I think the best way to do this is by comparing diaphragmatic breathing to dysfunctional breathing.
Diaphragmatic Breathing
Diaphragmatic breathing produces a state of internal quieting, relaxation, and improved circulation.
Below are some characteristics of diaphragmatic breathing:
- Slow respiratory rate, usually below 10 breaths per minute
- Large volume of air in the lungs
- Smooth flow of air in and out of the lungs
- Abdomen expands with the in-breath/inhale
- Abdomen contracts with the out-breath/exhale
- Less movement with the chest than the abdomen
- Less air in the lungs at the end of the exhale
- More air filling the lungs
- Improved Heart Rate Variability (HRV), a sign of health and well-being (I’ll talk about HRV in depth next month)
These are just a few feelings you will experience with deep breathing:
- Calm and relaxation
- Decrease in anxiety
- Warming of the body
- Muscle relaxation
Diaphragmatic breathing activates your parasympathetic nervous system (PNS) and your metabolism moves into an anabolic state.
Here are some of the amazing things that result:
- Highest level of function for healing, regeneration, and restoration
- Better able to use protein, fat and carbohydrate for growth, energy and storage
- Improved function of the immune system
- Increase in bone repair and growth
Dysfunctional Breathing
So, now let’s take a look at rapid and shallow breathing. We can clearly understand why it’s referred to as dysfunctional respiration.
Below are some characteristics of dysfunctional breathing:
- Shallow, rapid breathing
- Movement of the upper chest
- No abdominal movement
- Gasps, sighs, and breath holding
- Bracing and holding muscles in the upper chest and shoulders
- Irregular rate of respiration
- Incomplete exhale
- Decrease in heart rate variability, indication of diminished health and well-being
Here are some feelings you might experience when breathing in a rapid and shallow manner:
- Anxious, sense of panic
- Fearful,sense of doom/loss of control
- Inability to think clearly
- Shortness of breath, fatigue, irritability
When you breathe in a rapid shallow manner there is a shift in balance within the nervous system. The fight or flight response, also known as the sympathetic nervous system (SNS), is activated. If the SNS is activated for an extended period of time, hormones are released into your blood that keep it continuously activated.
All this can lead you into a catabolic state and that adversely effects your body in the following ways:
- Change in breakdown and use of protein, fat, and carbohydrate used for energy and growth
- Increase in blood sugar, fatty acids, LDL and cholesterol
- Change in liver enzymes and red blood cells
- Decrease in production and repair of all the cells throughout the body
- Decrease in immune system function
- Heart, lungs and vascular system are all adversely affected
Everyone is on board, right?- We must be more conscious of our breath and begin a regular practice of diaphragmatic breathing.
There is an easy to use breathing exercise that you will find on the first track of both volumes of the CD, Relax and Breathe, Short Relaxation/Meditation Exercises. Just click on The Store at the top of this page.
In my next post, #3 in the breathing series, I’ll give you some practical tips on incorporating diaphragmatic breathing into your daily life.
Until then,
Take care,
Kate
