Breathe. It’s Important.

Breathing is something we often take for granted, yet it’s one of the most powerful tools we have for improving health. The way you breathe affects not only oxygen delivery but also posture, stress, digestion, and even chronic pain.

Why Breathing Matters

Most people breathe shallowly into the chest, especially when stressed or sitting for long hours. This “stress breathing” can lead to:

• Neck and shoulder tension

• Increased anxiety and stress hormones

• Reduced oxygenation of tissues

• Poor core stability and spinal support [1]

By contrast, diaphragmatic breathing (deep belly breathing) engages the diaphragm and allows full expansion of the lungs, helping the nervous system shift into a calmer, restorative state.

Benefits of Proper Breathing

Practicing deep breathing regularly has been shown to:

• Lower heart rate and blood pressure

• Reduce stress and anxiety by activating the parasympathetic nervous system

• Improve core stability and posture

• Enhance focus and mental clarity

• Support digestion and circulation [2]

How to Practice Diaphragmatic Breathing

Basic Technique

1. Lie on your back with knees bent and one hand on your chest, the other on your belly.

2. Inhale slowly through your nose, letting your belly rise as your diaphragm expands.

3. Exhale gently through pursed lips, letting your belly fall.

4. Keep the chest as still as possible — the movement should come from the abdomen.

5. Practice for 5–10 minutes daily.

Seated Version

1. Sit upright with feet flat on the floor.

2. Place one hand on your belly.

3. Inhale deeply through your nose, expanding your abdomen.

4. Exhale slowly, drawing your belly inward.

5. Repeat for several minutes, especially during stressful moments.

✅ Mind-Body Reset Tips

• Breathe in through the nose, out through the mouth

• Focus on belly movement, not chest rise

• Practice 5 minutes daily, especially before stressful events

• Pair with good posture for best results

The Takeaway

Breathing isn’t just automatic — it’s intentional. By retraining yourself to use diaphragmatic breathing, you can lower stress, improve posture, and support whole-body wellness. It’s one of the simplest, most accessible tools for better health.

References

1. Courtney R. The functions of breathing and its dysfunctions and their relationship to breathing therapy. Int J Osteopath Med. 2009;12(3):78–85. https://doi.org/10.1016/j.ijosm.2009.04.002

2. Ma X, Yue ZQ, Gong ZQ, et al. The effect of diaphragmatic breathing on attention, negative affect, and stress in healthy adults. Front Psychol. 2017;8:874. https://doi.org/10.3389/fpsyg.2017.00874