Jannine MacKinnon
When it comes to improving your health, breath may not be the first place you think to look—but it should be. Breathing is automatic, yes—but how you breathe affects everything from your digestion and posture to your stress levels and energy.
One of the simplest and most powerful shifts you can make is learning to breathe with your diaphragm—a technique known as diaphragmatic breathing or belly breathing. This gentle, efficient breathing pattern supports your body’s systems from the inside out.
In this post, we’ll explore what diaphragmatic breathing is, why it matters, and how it can improve your physical and emotional well-being.
What Is Diaphragmatic Breathing?
Diaphragmatic breathing engages a large, dome-shaped muscle called the diaphragm, which sits just below your lungs. When you inhale, the diaphragm contracts and flattens, pulling air into your lungs and allowing your belly to gently rise. As you exhale, the diaphragm relaxes and moves upward, helping air flow back out of your lungs.
This is different from chest breathing, which often takes over when we’re stressed, anxious, or hunched forward at a desk. Chest breathing is more effortful and can increase tension throughout the body.
By contrast, breathing with the diaphragm is more efficient, calming, and supportive to long-term health.
Benefits of Diaphragmatic Breathing
1. It Gently Massages Your Organs
With each breath, the diaphragm moves rhythmically up and down, creating a gentle “internal massage” for your abdominal organs. This movement supports:
- Healthy digestion and reduced bloating
- Improved circulation and lymphatic flow
- Detoxification and waste removal
- Decreased fluid stagnation
When diaphragmatic movement is restricted—due to stress, poor posture, or shallow breathing—these vital systems can slow down.
2. It Calms the Nervous System
Diaphragmatic breathing activates the parasympathetic nervous system, often called the “rest-and-digest” state. This happens in part through stimulation of the vagus nerve, a key nerve that helps regulate digestion, heart rate, and emotional responses.
Regular practice of diaphragmatic breathing can help:
- Lower stress and anxiety
- Improve focus and emotional regulation
- Support healthy blood pressure and heart rate
- Promote better sleep and overall relaxation
3. It Improves Posture and Core Stability
Your diaphragm doesn’t work alone—it’s part of your body’s deep core system, along with your pelvic floor, abdominal muscles, and spinal stabilizers. When your breathing is balanced and coordinated, this system functions more effectively.
Benefits include:
- Improved posture and spinal alignment
- Less tension in the back and pelvis
- Better strength and control during movement
- Reduced fatigue from poor alignment
Breathing well doesn’t just affect your lungs—it supports how your entire body moves and holds itself.
4. It Supports Healing and Performance
Whether you’re navigating chronic stress, managing a respiratory condition, or working to improve your athletic performance, diaphragmatic breathing has been shown to support:
- Conditions like asthma or COPD
- Nervous system regulation
- Mental health and mindfulness practices
- Injury recovery and physical rehabilitation
- Cardiovascular and immune function
And the best part? Even a few minutes a day can make a noticeable difference.
Try This: A Simple Diaphragmatic Breathing Exercise
Want to give it a try? Here’s a quick practice you can do anywhere:
- Place one hand on your chest and one on your belly.
- Inhale slowly through your nose, allowing your belly to rise while keeping your chest soft.
- Exhale gently through your nose, letting your belly fall.
- Repeat for a few minutes, noticing any shifts in tension, awareness, or calm.
Final Thoughts
Diaphragmatic breathing is a simple, accessible practice with profound benefits.
It supports your digestion, calms your mind, improves posture, and enhances overall energy and resilience.
The truth is—you’re already breathing. You just may need a little more awareness to do it in a way that supports your body’s natural rhythm.
If you’re curious about how your breathing habits may be affecting your health, I offer complimentary consultations to help you get started.
