Diaphragmatic breathing works by contracting and relaxing the diaphragm, which increases the amount of air entering the lungs and activates the parasympathetic system, reducing stress.
The diaphragm, located beneath the lungs, is the main muscle of respiration; when it contracts, it descends and expands the volume of the chest cavity, creating pressure that draws air in.
When practicing diaphragmatic breathing, deep inhalation through the nose is prioritized, allowing air to reach the base of the lungs, where oxygenation is most efficient.
This method slows the heart rate, lowers cortisol levels, and produces a feeling of calm, which helps control anxiety and stress.
Main Benefits
- Greater lung capacity and better oxygenation.
- Reduced heart rate and blood pressure.
- Decreased anxiety and cortisol levels.
- Improved sleep quality by promoting relaxation.
How to Do It Step by Step
- Sit or lie down with your back straight.
- Place one hand on your chest and the other on your abdomen.
- Inhale slowly through your nose, counting to four, feeling your abdomen rise while your chest barely moves.
- Exhale gently through your nose or mouth, counting to six, letting your abdomen fall.
- Repeat the cycle eight to ten times, two or three times a day.
Compared to chest breathing, diaphragmatic breathing allows for a greater amount of air per breath and prevents hyperventilation, making it especially useful for athletes, people with anxiety, and patients with mild respiratory issues.
¡Qué genial saber que algo tan simple como respirar bien puede reducir el estrés! Voy a empezar a practicar esto todos los días.
No sabía que el diafragma tenía tanto impacto en la oxigenación, me parece fascinante. ¿Hay alguna rutina recomendada para principiantes?