Diaphragmatic Breathing for Anxiety: A Guided Practice
Hello there, fellow breathwork lover!
Now that I’m just over 8 years into being a breathwork facilitator, here’s what I know to be true:
The simplest breathwork practices are often the most effective breathwork practices.
In this blog post, I am sharing with you an 11-minute guided diaphragmatic breathing practice for anxiety, stress, and focus. It’s simple, effective, and you can find it at the tail-end of this blog post. But in case you’re a nerd like me and want to know the science-backed benefits of diaphragmatic breathing and how it can actually help you reduce unnecessary stress, improve focus, and increase emotional regulation, I’ve got you covered.
…let’s dive in. 🌊
What is Diaphragmatic Breathing?
Diaphragmatic breathing—also known as belly breathing or deep breathing—is a breathwork practice that can increase oxygen flow through the body, activate the nervous system’s relaxation response, and support mental clarity. By consciously engaging the diaphragm as you breathe, you can have a handy technique that has been shown to lower stress, improve digestion, and even strengthen lung function.
Your diaphragm is a dome-shaped muscle located inside your ribcage and just below the lungs. It is the major muscle of respiration, and automatically expands and contracts as you breathe. Here iswhat your diaphragm looks like:
What are the Benefits of Diaphragmatic Breathing?
When you choose to consciously and intentionally breathe into and out of your diaphragm, scientists have researched and published evidence that shows there are many possible benefits we can experience from it, including:
Reduced stress and anxiety by activating a relaxation response in the body
A study published in Frontiers of Psychology showed that diaphragmatic breathing reduced cortisol levels in the body. Cortisol is a hormone that is released from the adrenal glands when our bodies go into a stress response.
A study of deep breathing exercises on pre-hypertensive and hypertensive adults, published in Science Direct, showed that diaphragmatic breathing created a significant increase in parasympathetic nervous system activity. The PNS is the branch of the nervous system that tells your body it’s time to rest and relax.
Enhanced mental clarity and focus
The study mentioned above from Frontiers of Psychology showed that, after practicing diaphragmatic breathing, study participants experienced an increase in sustained attention. This may indicate that belly breathing can increase mental clarity and focus.
Increased emotional regulation
The findings from the Frontiers of Psychology study indicated that participants who engaged in diaphragmatic breathing exercises experienced improved emotional states and reduced cortisol levels, suggesting enhanced emotional regulation can be the result of decreased levels of the cortisol hormone.
A study published in Springer Nature showed that people with chronic pain who practiced diaphragmatic breathing experienced a reduction in perceived levels of pain and anxiety, indicating that diaphragmatic breathing may decrease chronic stress levels, allowing people with chronic pain to feel more emotionally regulated.
A Guided Diaphragmatic Breathing Practice for Anxiety, Stress, and Focus
Now that you’re armed with some of the science-backed research behind diaphragmatic breathing, I am so excited to share this 11-minute practice with you. I created it for a dear colleague of mine last week and felt moved to share it with you. I think you’ll love it. I hope it serves you!
So … was it helpful? I would love to know! Please share with me in the comments section below. 👇
With care,
Heather
P.S. — Seeking to work one-on-one with a private coach who can help you break free from stuck patterns and reclaim your power? Explore private coaching with me here and book your free discovery call.
