2. 1
Diaphragmatic Breathing
The diaphragm is the most efficient muscle of breathing. It is a large, dome-shaped muscle located at the
base of the lungs. Your abdominal muscles help move the diaphragm and give you more power to empty
your lungs. But chronic obstructive pulmonary disease (COPD) may prevent the diaphragm from working
effectively.
When you have pulmonary disease, air often becomes trapped in the lungs, pushing down on the
diaphragm. The neck and chest muscles must then assume an increased share of the work of breathing.
This can leave the diaphragm weakened and flattened, causing it to work less efficiently.
Diaphragmatic breathing is intended to help you use the diaphragm correctly while breathing to:
Strengthen the diaphragm
Decrease the work of breathing by slowing your breathing rate
Decrease oxygen demand
Use less effort and energy to breathe
Diaphragmatic breathing technique
1. Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You
can use a pillow under your knees to support your legs. Place one hand on your upper chest and
the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
2. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand
on your chest should remain as still as possible.
3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see
"Pursed Lip Breathing Technique").The hand on your upper chest must remain as still as possible.
4. 3
Outline
Diaphragmatic Breathing
Breathing that is done by contracting the diaphragm, a muscle located
horizontally between the chest cavity and stomach cavity. Air enters the lungs
and the belly expands during this type of breathing.
Also known as: abdominal breathing, belly breathing, and deep breathing.
According to the National Center for Complementary and Alternative Medicine,
"12.7 percent of American adults have used deep-breathing exercises for health
purposes," which it describes as follows, "Deep breathing involves slow and deep
inhalation through the nose, usually to a count of 10, followed by slow and
complete exhalation for a similar count. The process may be repeated 5 to 10
times, several times a day."
Chronic Obstructive Pulmonary Disease (COPD)
Refers to two lung diseases, chronic bronchitis and emphysema.
The term COPD is used because both diseases cause chronic cough and
shortness of breath, making it harder for people to breathe over time.
According to the Centers for Disease Control and Prevention (CDC), COPD is
the third leading cause of death in the United States, accounting for nearly
125,000 deaths nationwide in 2007 - this represents one COPD death
approximately every 4 minutes. While asthma is not included in COPD, people
with asthma may be at risk for developing COPD over time.
November is COPD Awareness Month
Videos
https://www.youtube.com/watch?v=kgTL5G1ibIo
https://www.youtube.com/watch?v=1WMt_1jw47Q
http://www.cmhc.utexas.edu/stressrecess/animations/diaphramatic_breathing/dia
phragmatic_breathing.html
Benefits to Diaphragmatic Breathing
Improves a variety of factors such as pulmonary function, cardiorespiratory
fitness, posture, respiratory muscle length, and respiratory muscle strength.
Good for patients with chronic obstructive pulmonary disease (COPD) to practice
these breathing techniques.
Also good for singers so they can maximize their lung capacity.
5. 4
Strengthen the diaphragm
Decrease the work of breathing by slowing your breathing rate
Decrease oxygen demand
Use less effort and energy to breathe
Complementary and Alternative Medicine (CAM)
Practitioners of CAM believe that particular kinds of breathing they identify as
diaphragm breathing can be used to bring about health benefits.
Deep breathing exercises are sometimes used as a form of relaxation, that, when
practiced regularly, may lead to the relief or prevention of symptoms commonly
associated with stress, which may include high blood pressure, headaches,
stomach conditions, depression, anxiety, and others.
Relation to Yoga and Meditation
Hatha Yoga, tai chi and meditation traditions draw a clear distinction between
diaphragmatic breathing and abdominal breathing or belly breathing.
Work Cited
Centers for Disease Control and Prevention (CDC) http://www.cdc.gov/copd/index.html
Cleveland Clinic Diseases & Conditions
http://my.clevelandclinic.org/health/diseases_conditions/hic_Understanding_COPD/hic_
Pulmonary_Rehabilitation_Is_it_for_You/hic_Diaphragmatic_Breathing
“Relaxation Techniques for Health: An Introduction“
http://nccam.nih.gov/health/stress/relaxation.htm
Shaw, B.S.; Shaw, I. (2013). "Review of the effectiveness of various modes of breathing
training in asthma management". African Journal for Physical, Health Education,
Recreation and Dance. http://www.ajol.info/index.php/ajpherd
Shaw, I.; Shaw, B.S.; Brown, G.A. (2010). "Role of Diaphragmatic Breathing and
Aerobic Exercise in Improving Maximal Oxygen Consumption in Asthmatics". Science &
Sports 25: 139–145.
http://www.sciencedirect.com/science/article/pii/S0765159709001063
Shaw, B.S.; Shaw, I. (2011). "Standing posture and pulmonary function in moderate-
persistent asthmatics following aerobic and diaphragmatic breathing training". Pakistan
Journal of Medical Sciences 27: 549–552.
http://pjms.com.pk/index.php/pjms/article/view/1427/176
6. 5
Shaw, B.S.; Shaw, I.; Brown, G.A. (2013). "Concurrent aerobic and resistive breathing
training improves respiratory muscle length and spirometry in asthmatics". African
Journal for Physical, Health Education, Recreation and Dance. November
(Supplement): 180–193. http://www.ajol.info/index.php/ajpherd
"Terms Related to Complementary and Alternative Medicine“
http://nccam.nih.gov/health/providers/camterms.htm
“University of Texas Counseling and Mental Health Center”
http://www.cmhc.utexas.edu/stressrecess/Level_Two/breathing.html
