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Diaphragmatic Breathing: Benefits of Belly Breathing

Calm, Centred, Serene.

Breathing is a fundamental and essential aspect of our existence. It is something we do without thinking, yet it has the potential to profoundly impact our overall well-being and state of being. One particular breathing technique that holds tremendous benefits is belly breathing, also known as diaphragmatic breathing or deep breathing. By harnessing the power of belly breathing, we can tap into a vast array of physical, mental, and emotional advantages.

What Is Belly Breathing and What Are It’s Benefits?

Belly breathing involves consciously expanding and contracting the diaphragm, the primary muscle responsible for respiration. Unlike shallow chest breathing, which primarily utilizes the muscles in the upper chest, belly breathing allows for deeper inhalations and fuller exhalations. With each breath, the diaphragm moves downward, expanding the belly and allowing for optimal oxygen intake.

One of the most prominent benefits of belly breathing is its ability to promote a sense of calm and relaxation. When we engage in deep breathing, it stimulates the parasympathetic nervous system, also known as the rest and digest response. This activation triggers a state of relaxation, reducing stress levels, calming the mind, and soothing the body. Practicing belly breathing regularly can help us manage anxiety, reduce feelings of tension, and create a greater sense of inner peace.

Deep and intentional belly breathing is also highly effective in improving respiratory function. When we breathe deeply, we use our diaphragm to its full capacity, allowing for complete oxygen exchange in the lungs. This improves lung efficiency, increases oxygenation of the blood, and enhances overall respiratory health. Belly breathing can be particularly beneficial for individuals with conditions such as asthma or chronic obstructive pulmonary disease (COPD), as it strengthens the respiratory muscles and improves airway clearance.

Furthermore, belly breathing has a direct impact on our mental well-being. By consciously focusing on our breath and engaging in deep abdominal breathing, we can redirect our attention away from negative thoughts and external stressors. This practice encourages mindfulness and present moment awareness, cultivating a sense of inner tranquillity and mental clarity. Deliberately paying attention to each breath serves to distract and quiet the mind. Belly breathing ultimately helps in reducing racing thoughts, improving concentration, and enhancing our ability to cope with challenging situations.

How Does Belly Breathing Help Me on the Physiological Front?

Physiologically, belly breathing has a positive impact on our cardiovascular system. When we take deep breaths, our diaphragm massages and stimulates the vagus nerve, a key regulator of heart rate and blood pressure. This stimulation promotes a state of relaxation, lowers heart rate, and improves overall cardiovascular function. Regular practice of belly breathing can help reduce the risk of cardiovascular diseases, lower blood pressure, and enhance heart health.

Additionally, belly breathing can have powerful effects on our digestion and overall gut health. By activating the parasympathetic nervous system, deep breathing increases blood flow to the digestive organs, enhances nutrient absorption, and promotes healthy bowel movements. It can help alleviate digestive issues such as bloating, indigestion, and constipation, allowing for optimal gut function.

How Do I Cultivate the Habit of Diaphragmatic Breathing?

Diaphragmatic breathing, also known as abdominal or belly breathing, is a breathing technique that involves the conscious and intentional use of the diaphragm to facilitate efficient and deep breathing. The diaphragm is a dome-shaped muscle located at the base of the lungs, separating the chest cavity from the abdominal cavity. When you breathe diaphragmatically, you engage this muscle to draw air into your lungs more fully and effectively.

Here’s how diaphragmatic breathing is typically done:

Find a Comfortable Position: Sit or lie down in a comfortable and relaxed position.

Place Your Hands: You can place one hand on your chest and the other on your abdomen, just below your ribcage.

Inhale: Breathe in slowly and deeply through your nose. As you inhale, allow your abdomen to expand outward, pushing your hand on your abdomen outward. Try to keep the hand on your chest relatively still.

Exhale: Exhale slowly through your mouth or nose, allowing your abdomen to contract naturally as you release the breath. The hand on your abdomen will move back in.

Repeat: Continue this pattern of deep, slow inhalations and exhalations, focusing on the movement of your abdomen rather than your chest.

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The Belly Breathing Starter Pack


GAGGLER

Yoga Starter Kit – Blue

AED 389.00

GAGGLER

Relaxation Meditation Kit

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GYPSY ROSE HOLISTIC

Immune Boost Essential Oil Mist

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GYPSY ROSE HOLISTIC

Neck + Shoulder Essential Oil Roller

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SAANTE

Move Body Oil

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Comforting Essential Oil Mist

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Sleep Essential Oil Mist

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Focus Essential Oil Mist

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MOTION TRADING

Abalone Smudging Shell

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Dragon Blood Sage

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Rose Quartz Crystal Water Bottle

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Rhodochrosite Bracelet

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Camphor Resin

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PALM LIGHTS

Manipura Solar Plexus Chakra Candle

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White Salt Lamp

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DU YOGA

Soft Opal Yoga Mat

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Mulberry Gold Yoga Mat

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C&S ACTIVE

Nafs Eco Sports Bra – Green

AED 180.00

C&S ACTIVE

Nafs Eco Leggings – Green

AED 200.00

It is important to note that belly breathing is a skill that may require conscious practice to fully harness its benefits. It can be done in various positions, such as lying down, sitting, or standing, making it a versatile technique that can be incorporated into our daily lives. Regular practice, even for a few minutes each day, can significantly improve our ability to breathe from the core and reap the rewards of belly breathing.

Where Can I Learn Belly Breathing in Dubai?

In Dubai, there are several options where you can learn belly breathing techniques:

1. Yoga Studios: Many yoga studios in Dubai offer classes that emphasize breathwork and deep breathing techniques. These classes often include instruction on belly breathing and provide a supportive environment to learn and practice.

2. Meditation Centres: Some meditation centres in Dubai offer workshops or classes specifically focused on breathwork. These sessions often include instruction on the different breathing techniques, including belly breathing, and provide a space for practice and guidance.

3. Wellness Clinics: Dubai is home to various wellness clinics that offer holistic health services, including breathwork classes. These clinics usually have trained professionals or specialists who can teach you belly breathing techniques and help you incorporate them into your wellness routine.

4. Breathwork Workshops: Keep an eye out for breathwork workshops taking place in Dubai. Barry’s Bootcamp is a great place to start. Their workshops are often conducted by experienced trainers and facilitators and provide intensive training on different breathing techniques, including belly breathing. They create a supportive environment for learning and offer practical guidance.

5. Online Resources: If you prefer learning at your own pace or are unable to attend in-person classes, you can explore online resources such as videos, tutorials, or guided breathing apps. Numerous platforms offer instructional videos and guided meditation practices that can help you learn and practice belly breathing from the convenience of your home.

Remember, it is essential to find a reputable source or instructor to ensure proper guidance and understanding of belly breathing techniques. Regular practice is key to experiencing the full benefits of this breathing technique.

In conclusion, belly breathing is a simple yet powerful technique that will allow you to tap into the benefits of conscious deep breathing. The Belly Breathing Starter Pack is a great tool to propel you towards a profound physical, mental, and emotional transformation during your practise.

The Gaggler team is passionate about finding and sharing great products with our readers. We take pride in researching and testing products to find the best of the best, and we only recommend things that we love and think you will, too.

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Revitalise After Feasting: A Post-Thanksgiving Workout Regimen to Recharge Your Body

Revive, Recharge, Thrive

As the Thanksgiving feast fades into fond memories, it’s time to give your body the attention it deserves. In this post-feasting recovery guide, we’ll explore a tailored workout regimen designed to revitalise your body, recharge your energy, and counterbalance the indulgences of the holiday season.

Meow Yoga

The Wellness Journal

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Gaggler

Yoga Starter Kit – Green

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Gypsy Rose Holistic

Relax Essential Oil Roller

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Gypsy Rose Holistic

Digestion Essential Oil Mist

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Rut Essentials

Sandalwood Pure Essential Oil

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Meow Yoga

Aroma Diffuser – Chestnut

AED 70.00

Saante

7 Chakra Balancing Pillow & Room Spray

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C&S Active

Nafs Eco Sports Bra – Black

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C&S Active

Nafs Eco Leggings – Black

AED 200.00

X50

Green Tea Assorted Energy Drink

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Beauty Treats

The Energy Cookie

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Amazonia

RAW Protein Isolate Vanilla

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1. Wake Up the Body with Cardio Bursts:

Kickstart your post-Thanksgiving regimen with invigorating cardio bursts. Whether it’s a brisk morning walk, a jog, or a dance session, get your heart pumping and awaken your body from its food-induced slumber.

2. Core-Strengthening Pilates:

Engage your core muscles with a Pilates session to restore balance and stability. These low-impact exercises are perfect for toning and strengthening, providing a gentle yet effective workout for your post-feast body.

3. Yoga for Digestive Ease:

Explore a sequence of yoga poses designed to aid digestion and promote relaxation. Gentle twists and stretches will help soothe your stomach and release tension, leaving you feeling rejuvenated.

4. High-Intensity Interval Training (HIIT):

Inject a burst of energy with HIIT exercises to elevate your heart rate and boost your metabolism. Short, intense intervals followed by rest periods are an efficient way to burn off excess calories and jumpstart your fitness routine.

5. Mindful Cool Down with Stretching:

Wind down your workout with mindful stretching. Focus on areas that may have tightened during the holiday festivities, allowing your body to recover and preventing post-feast stiffness.

As you embrace this post-Thanksgiving workout regimen, remember that it’s not about punishment but restoring balance. This curated routine aims to invigorate your body, clear your mind, and set the tone for a healthy and active holiday season. So, lace up those sneakers, roll out the yoga mat, and let’s embark on a journey to revitalise and recharge after the Thanksgiving feast.

Frequently Asked Questions

How soon after Thanksgiving should I start this workout regimen?

The post-Thanksgiving workout regimen can be started as early as the day after the feast. However, listen to your body, and if needed, allow a day or two for digestion before engaging in more intense exercises.

Can I customize the workout routine based on my fitness level?

Absolutely! Tailor the regimen to suit your fitness level and preferences. Modify intensity, duration, or choose alternative exercises to ensure a comfortable and effective workout experience.

Is it necessary to follow the entire workout routine, or can I focus on specific exercises?

Feel free to adapt the regimen to your needs. While the full routine provides a well-rounded approach, you can choose specific exercises based on your preferences or focus on areas that feel particularly tight or in need of attention.

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