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Diaphragmatic Breathing Benefits Guide

This document from the Employee Wellness Program at Northern Michigan University discusses relaxation techniques, specifically deep breathing and diaphragmatic breathing. It describes how diaphragmatic breathing works by using the diaphragm to take strong, full breaths that activate the relaxation response in the body. Some benefits of deep breathing listed include reducing stress, tension, heart rate and blood pressure while improving concentration, confidence and overall well-being. Two specific breathing practices - a 3 part diaphragmatic breath and pure breath technique - are then outlined step-by-step to help relax both body and mind.

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96 views2 pages

Diaphragmatic Breathing Benefits Guide

This document from the Employee Wellness Program at Northern Michigan University discusses relaxation techniques, specifically deep breathing and diaphragmatic breathing. It describes how diaphragmatic breathing works by using the diaphragm to take strong, full breaths that activate the relaxation response in the body. Some benefits of deep breathing listed include reducing stress, tension, heart rate and blood pressure while improving concentration, confidence and overall well-being. Two specific breathing practices - a 3 part diaphragmatic breath and pure breath technique - are then outlined step-by-step to help relax both body and mind.

Uploaded by

Fadlan ADima Adrianta
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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  • Importance of the Breath
  • Simple Breathing Practices

Provided by the Employee Wellness Program at Northern Michigan University

Relaxation: Relieving the body and mind from effort/work

Deep Breathing: Utilizing the diaphragm to create strong breaths which activates the parasympathetic
nervous system (AKA the relaxation system of the body)

Benefits:
 Relieves physical muscle tension
 Allows the mental function to slow and relax
 Body and mind connection
 Calms and centers
 Activates parasympathetic nervous system
 Releases natural wastes, such as carbon dioxide
 Gives the internal organs a gentle massage
 Increases the oxygen to all cells
 Strengthens the lungs How Diaphragmatic
 Slows your heart rate
Breathing Works:
 Lowers your blood pressure
 Increases blood flow to muscles Inhale: Diaphragm drops, the rib cage
 Improves concentration moves out, and air rushes into the
 Reduces anger and frustration vacuum created.
 Boosts confidence Exhale: Diaphragm pushes up, the rib
(Mayo Clinic Staff, 2011.) cage moves in, and air pushes out.
Simple Breathing Practices
3 Part Diaphragmatic Breath (SYTTM, 2008.): This technique consists of 1 inhale and 1 exhale, but each of the
inspirations and expirations have 3 parts to it. Move through the process slowly to get familiar with it, then
start with about 10-15 breaths. Work your way up to 20 -25.

INHALE:

1. Breathe in through your nose and fill up your belly like a


balloon
2. Fill the rib cage; feel each and every space in-between
the ribs become wider
3. Finish by filling up the upper chest

EXHALE:

1. Release through your nose from your chest


2. Feel the rib cage become tighter and the spaces in-
between the ribs become smaller
3. Use your abdominal muscles to push out the stagnant air
at the bottom of your belly

Pure Breath Technique (SYTTM, 2008.): This breathing technique is


done in the following order to produce a calm breath and mind.

1. Smooth – Start to slow down the breath, allow it to


become soft without any jerk or pauses
2. Even – same number of counts in and same number of
counts out
3. Interconnect – Create an easy transition between the
inhales and exhales; just as if the breath were a Ferris
Wheel, as you inhale the breath rides up and as you shift
you naturally fall into the exhale and ride the Ferris Wheel down

References:

Mayo Clinic Staff. Stress Management; Relaxation Techniques. August 2011.

[Link]

Sangha Yoga Teacher Training Manual. (SYTTM) Karina A Mirsky, Beria Rosen, & Katy Knolls at Sangha Yoga,
2008.

Relaxation: Relieving the body and mind from effort/work Deep Breathing: Utilizing the diaphragm to c
Simple Breathing Practices 3 Part Diaphragmatic Breath (SYTTM, 2008.): This technique consists of 1 inhale and 1 exhale, but

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