There are different types of breathing techniques. Diaphragmatic breathing, also known as belly breathing, involves breathing with the diaphragm muscle rather than the chest. It promotes relaxation and is more efficient. Learning to breathe from the belly requires practice, with an emphasis on inhaling so the stomach expands and exhaling so it falls. Regular diaphragmatic breathing can help reduce stress, strengthen the diaphragm, and decrease the body's oxygen demand.

1. HW410, Unit 6, Lesson 2: The Art of Conscious Breathing
“There are over 40 different ways to breathe.”
—Ancient Chinese proverb
© 2006 Jones and Bartlett Publishers
(Seaward, 2007)1
Introduction
Seaward points out how the art of breathing is a form of discipline based on opening the mind
and body to a “profound sense of relaxation:” (2007, page 194, ¶1). 2
There are a number of
different breathing techniques designed to provide the human body with a sense of deep
relaxation. (Seaward 2007, page 194, ¶1). 3
Because Americans are “…thoracic breathers,
meaning we tend to breathe with our upper chest…” (Seaward 2007, page 194, ¶1). 4
Most
humans do not breathe in a way that promotes homeostasis. Thoracic breathing is also known
as ‘shallow breathing’ because the process does not involve placing an emphasis on the breath
using the lower abdomen. Learning to breathe from the ‘belly’ or to use diaphragm breathing is
an art, mastered over time with practice.
In order to learn the art of breathing, one must be aware of the different types of breathing
patterns.
Breathing Pattern Awareness
According to National Jewish Health there are two basic breathing patterns and “Recognizing
changes in the breathing pattern due to emotional changes, overexertion, or bronchospasm
can help manage your respiratory condition more easily” (2008) 5
Diaphragmatic breathing is a very important component of relaxation
when done slowly, deeply, and evenly.
Chest breathing is a sign of stress, often done in emergency situations or during
emotional changes. (National Jewish Health, 2008) 6
1
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.
2
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.
3
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.
4
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.
5
National Jewish Health. (2008). Relaxation. Retrieved November 11, 2008 from
http://www.nationaljewish.org/disease-info/wellness/relaxation/index.aspx
6
National Jewish Health. (2008). Relaxation. Retrieved November 11, 2008 from
http://www.nationaljewish.org/disease-info/wellness/relaxation/index.aspx

2. The Breath Cycle
According to Seward there are four phases of the Breath Cycle (2007, pages 194-195)7
Four Phases of the Breath Cycle
1. The inhalation
2. Brief pause
3. The exhalation
4. Brief pause
(Seaward, 2007)8
Diaphragmatic Breathing
The Cleveland Clinic explains this method of breathing
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.
(Cleveland Clinic Health Service, n.d.)9
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. (Cleveland Clinic Health Service,
n.d.)10
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 (Cleveland Clinic Health Service, n.d.)11
7
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.
8
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.
9
Cleveland Clinic Health Service. (n.d.). Diaphragmatic breathing.
10
Cleveland Clinic Health Service. (n.d.). Diaphragmatic breathing.
11
Cleveland Clinic Health Service. (n.d.). Diaphragmatic breathing. Retrieved November 11,
2008 from http://www.cchs.net/health/health-info/docs/2400/2409.asp?index=9445

3. 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.
Source: Cleveland Clinic (n.d.)
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.
Source: Cleveland Clinic (n.d.)
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.
Source: Cleveland Clinic (n.d.)
When you first learn the diaphragmatic breathing technique, it may be easier for you
to follow the instructions lying down, as shown on the first page. As you gain more
practice, you can try the diaphragmatic breathing technique while sitting in a chair,
as shown below.
To perform this exercise while sitting in a chair: Source:
Cleveland Clinic (n.d.)
1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
2. 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.
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. Note: You may notice an increased effort will be needed to use the diaphragm
correctly. At first, you'll probably get tired while doing this exercise. But keep at it,
because with continued practice, diaphragmatic breathing will become easy and
automatic.
How often should I practice this exercise?
At first, practice this exercise 5-10 minutes about 3-4 times per day. Gradually
increase the amount of time you spend doing this exercise, and perhaps even
increase the effort of the exercise by placing a book on your abdomen. (Cleveland
Clinic Health Service, n.d.)12
According to National Jewish Health, “If you can get your breathing into a deep and
rhythmical pattern, it will greatly assist you with relaxation” (2008). 13
To help with changing
from chest breathing to diaphragmatic breathing
• Imagine your abdomen and lungs like a bottle that fills up from the bottom as you
breathe in and empties from the top as you breathe out.
• The work of breathing is inhaling and the relaxation phase is exhaling.
• Try to eliminate any pauses, jerks or hesitations in the breathing pattern.
In order to perform diaphragmatic breathing one must practice each phrase purposefully by focusing
on that phase for a few seconds. By moving through each of the four phases and practicing
diaphragmatic breath, which means to “Simply place the emphasis of each breath on your lower
abdomen” (Seaward, 2007, pages 194) 14
one will learn to automatically breathe from the diaphragm.
During sleep, humans naturally breathe from the diaphragm. Over time, diaphragmatic breathing will
become natural and feel normal. (2007, pages 194)15
The University of Minnesota (2008)16
describes the following process for diaphragmatic
breathing
Breathing:
Abdominal (Diaphragmatic) Breathing. Put one hand on your chest and the
other hand on your navel ("belly button"). Now, breathe so that only the hand on
your navel moves-as you breathe in the hand moves out and moves in as you
exhale. The upper hand on your chest does not move. Inhale and exhale like this 10
times. (2008) 17
12
Cleveland Clinic Health Service. (n.d.). Diaphragmatic breathing.
13
National Jewish Health. (2008). Relaxation. Retrieved November 11, 2008 from
http://www.nationaljewish.org/disease-info/wellness/relaxation/index.aspx
14
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.
15
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.
16
University of Minnesota. (2008). Breathing. Retrieved November 11, 2008 from
http://www.uccs.umn.edu/oldsite/lasc/handouts/relaxstrat.html
17
University of Minnesota. (2008). Breathing. Retrieved November 11, 2008 from
http://www.uccs.umn.edu/oldsite/lasc/handouts/relaxstrat.html

5. Developing Your Mastery of
Diaphragmatic Breathing
Diaphragmatic breathing (like shooting hoops or
typing on a keyboard) is a skill.
The more you practice it, the better you will be at
it.
Diaphragmatic breathing is also a great technique
for insomnia.
(Seaward, 2007)18
Benefits of Diaphragmatic Breathing
Relief from stress and chronic pain may result from the use of diaphragmatic breathing
according to Seaward. “Many pain centers incorporate breathing techniques as a
complementary modality for chronic pain” (Seaward, 2007, page 194, ¶5) 19
Best Benefits of
Diaphragmatic Breathing
• Since we all know how to breathe, this is a very
easy technique to master.
• Incorporating this technique into your daily life
helps calm the body down in times of stress.
• Remember, a deep sigh is a form of
diaphragmatic breathing, and people sigh to help
themselves unwind.
(Seaward, 2007)20
Summary
Breath is essential to human life. As Seaward points out, “The benefits of breathing may seem
simple, but they have a profound influence on other aspects of human physiology, including
decreasing resting heart rate, resting blood pressure, and muscle tension” (2007, page
195,¶2)21
18
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.
19
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.
20
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.
21
Seaward, B. L. (2007). Essentials of managing stress. Boston, MA: Jones and Bartlett.

6. Jon Zabat-Zinn, PhD points out that to “…consciously cultivate the stress response in daily
life” (1990, page 268, ¶3)22
one must start with breathing. Focusing on one’s breathing,
even for a short period of time helps to initiate the stress response and trigger calmness.
“The breath reconnects you with…awareness when you lose touch momentarily…and
“...brings you to an awareness of your body in that moment…” (1990, page 268, ¶3)23
This act of touching base with the body helps one to identify areas of potential muscle
tension, and serve as a reminder to check in with the mind as well – what thoughts and
feelings are currently possible creating stress or negative thought patterns as well as
inducing shallow breathing. The benefits of ‘deep’ ‘belly’ or diaphragm breathing provide a
sense of calmness and “…moment-to-moment” awareness that helps individuals be more
creative with problem solving and maintain a sense of equilibrium in difficult circumstances.
(Kabat-Zinn, 1990, page 269, ¶3)24
22
University of Massachusetts Medical School. (2008). Center for mindfulness in medicine,
health care, and society. Retrieved July 26, 2008 from
http://www.umassmed.edu/content.aspx?id=41252
23
University of Massachusetts Medical School. (2008). Center for mindfulness in medicine,
health care, and society. Retrieved July 26, 2008 from
http://www.umassmed.edu/content.aspx?id=41252
24
University of Massachusetts Medical School. (2008). Center for mindfulness in medicine,
health care, and society. Retrieved July 26, 2008 from
http://www.umassmed.edu/content.aspx?id=41252

7. Jon Zabat-Zinn, PhD points out that to “…consciously cultivate the stress response in daily
life” (1990, page 268, ¶3)22
one must start with breathing. Focusing on one’s breathing,
even for a short period of time helps to initiate the stress response and trigger calmness.
“The breath reconnects you with…awareness when you lose touch momentarily…and
“...brings you to an awareness of your body in that moment…” (1990, page 268, ¶3)23
This act of touching base with the body helps one to identify areas of potential muscle
tension, and serve as a reminder to check in with the mind as well – what thoughts and
feelings are currently possible creating stress or negative thought patterns as well as
inducing shallow breathing. The benefits of ‘deep’ ‘belly’ or diaphragm breathing provide a
sense of calmness and “…moment-to-moment” awareness that helps individuals be more
creative with problem solving and maintain a sense of equilibrium in difficult circumstances.
(Kabat-Zinn, 1990, page 269, ¶3)24
22
University of Massachusetts Medical School. (2008). Center for mindfulness in medicine,
health care, and society. Retrieved July 26, 2008 from
http://www.umassmed.edu/content.aspx?id=41252
23
University of Massachusetts Medical School. (2008). Center for mindfulness in medicine,
health care, and society. Retrieved July 26, 2008 from
http://www.umassmed.edu/content.aspx?id=41252
24
University of Massachusetts Medical School. (2008). Center for mindfulness in medicine,
health care, and society. Retrieved July 26, 2008 from
http://www.umassmed.edu/content.aspx?id=41252