We often think that breathing, the reflex of inhaling and exhaling, is simply a natural, spontaneous act. However, human beings are capable of breathing in many different ways, depending on the context. Most of us pay very little attention to this, but it’s the specialists who have observed the different ways in which each individual breathes. It seems that when a person is relaxed, they breathe through the belly. On the other hand, when under pressure and stress, breathing becomes thoracic.

With this in mind, to regain a sense of serenity, you need to start belly-breathing. In fact, this latter breathing technique is none other than man’s natural breathing. However, with today’s often unrestrained lifestyles, fewer and fewer people are adopting this reflex.

Discover the benefits of belly breathing in this article, along with tips on how to put it into practice.

What is belly breathing?

Belly (abdominal) breathing, it’s also known as abdomino-diaphragmatic breathing. In fact, it’s the most widespread and well-known variant of diaphragmatic breathing. It is also highly prized in many sporting and therapeutic disciplines. Yoga, in particular, is known as yogic breathing. Belly breathing is also known as baby breathing. This is because it is mainly infants who breathe in this way. Just look at an infant and you’ll understand!
, In fact, it’s the most widespread and well-known variant of diaphragmatic breathing. It is also highly prized in many sporting and therapeutic disciplines. Yoga, in particular, is known as yogic breathing. Belly breathing is also known as baby breathing. This is because it is mainly infants who breathe in this way. Just look at an infant and you’ll understand!

Belly breathing, as the name clearly implies, mainly involves movement of the belly or abdomen. It can be seen on the human trunk through the action of the belly, which inflates when air is inhaled and deflates when air is exhaled. It’s a virtuous conscious breathing mechanism for humans, and there are several reasons why it’s so useful for the body.

Understanding the mechanism of belly breathing

As you will have gathered, abdominal breathing is a deep, slow and moderate breathing technique based on movements of the belly. There’s a very simple mechanism behind belly breathing. It’s basically characterized by a contraction of the diaphragm, followed by an elevation of the ribs through the action of the external intercostal muscles.

The diaphragm is a parachute-like muscle that presses against the viscera when contracted. Lowering the diaphragm allows the lungs to occupy more space and draw in air from the outside. In this way, the swelling of the belly is caused not by air, but by the activity of the diaphragm, which pushes the internal organs downwards. This phenomenon occurs during inspiration.

Belly breathing causes the diaphragm to relax and rise during exhalation. This allows the lungs to empty completely and return to their original volume. The belly also deflates and deepens, as the intestinal organs regain their position.

Abdominal breathing: what are the benefits?

Belly breathing has both physical and psychological benefits. While we generally breathe this way naturally, practicing it consciously increases its benefits tenfold.

BELLY BREATHING: A NATURAL STRESS RELIEVER
Abdominal breathing is a pleasant breathing technique that promotes well-being. Unlike thoracic breathing, abdominal breathing is calm and deep. Chest breathing is the type of breathing found in stressed or anxious people. Negative vibrations cause a blockage in the diaphragm (the famous “lump-in-the-belly” sensation). The result? Breathing is limited to the upper part of the body, i.e. the thorax.

Relaxed people, on the other hand, tend to breathe from the belly. In fact, the breath of these individuals reaches all the way to the belly, as they don’t encounter the blockage experienced by stressed people. It’s precisely this deep, complete breathing that makes abdominal breathing such an effective anti-stress tool.

In short, it’s an anti-stress breathing technique that allows you to relax, putting you in a better frame of mind to deal with stress:

tension;
strong emotions;
stress.

In other words, this breathing technique promotes psychic, spiritual and emotional balance.

A SOURCE OF ENERGY BALANCE
With belly breathing, you can rebalance the circulation of vital energy in your body. This is because belly-breathing is unique in that it acts precisely at the body’s energetic center of gravity. This is commonly referred to as the “solar plexus”. And it’s worth noting that this focus of Qi is located just below the diaphragm, on the stomach.

As we saw earlier, certain negative factors cause a blockage in the diaphragm. This in turn blocks the solar plexus. By practicing belly breathing, you relax the diaphragm, which in turn relaxes the solar plexus. All these factors suggest that abdominal breathing plays a role in the proper circulation of Qi in the body. And when vital energy is flowing well, you feel invigorated, optimizing your sense of inner well-being.

A BREATHING TECHNIQUE GOOD FOR CELLS, BLOOD AND HEART
The diaphragm, a small muscle located between the thoracic and abdominal cavities, contributes to organic balance by promoting pulmonary ventilation and cell oxygen replenishment. As a result, ventral breathing contributes to cardiac coherence and helps release toxins from the body.

Among other things, abdominal breathing enables all the pulmonary alveoli in the lower part of the lungs to be involved in gas exchange with the blood. These factors are of particular interest when it comes to sports. This is why many sports coaches and athletes themselves practice abdominal breathing before, during and after physical exertion. This helps optimize performance.

How do I practice yogic breathing?

Few people consciously practice belly breathing. In fact, to master it and perform it without too much difficulty, good training is essential. There are several exercises that can help. However, I personally recommend this one for its effectiveness. Here’s a summary.

Make the effort to find time to lie down comfortably in a quiet place, on your back.
Then close your eyes. Place one hand on your stomach and the other on your chest. Try to stay relaxed, breathing normally.
Now exhale all the air in your lungs.
Now start belly breathing, gently inhaling through your nose while focusing your attention on your belly to inflate it. The hand resting on your belly should gradually rise.
Continue to fill your lungs with air, so that your chest inflates without your belly letting go. You’ll know you’ve succeeded if you feel your hand on your chest rise.
When your lungs are full, exhale slowly through your mouth, drawing in your belly.
Once you’ve breathed out all the air, hold your breath for a few seconds, then repeat.

Repeat this exercise until belly breathing becomes part of your daily routine. This is the only way to get the most out of it.

ALTERNATIVE EXERCISES
From the outset, abdominal breathing is based on the following principle: inhale deeply, first inflating the belly, then the chest, and exhale gently. Here are a few other exercises you might like to try out.

Place a medium-sized book on your navel. Inhale through your nose, so that you feel your belly lift the book. Then exhale through your mouth, drawing in your stomach. Generally speaking, the weight of the book should make breathing out much easier.
Use belly breathing to optimize cardiac coherence. To do this, inhale and exhale mainly through the nose. Of course, don’t forget to inflate and deflate your belly.
Practice abdominal breathing in a seated position, using cross-breathing. Sit in the lotus position or cross-legged. Place your left hand on your right knee and your right hand on your left knee. Tilt your head slightly forward and begin the breathing exercise. You’ll notice that your belly swells mechanically.

When should I start belly breathing?

Abdominal breathing can be practiced anytime, anywhere. You can incorporate it into your morning or evening ritual. When you wake up in the morning, this technique puts you in a positive frame of mind for the first few minutes of the day, helping you stay in a good mood. As for an evening exercise, it’s a good solution that helps you sleep better. If you suffer from sleep disorders in particular, this approach could help you overcome them.

You can also set an alarm clock every hour to perform belly breathing. As you get used to it, you’ll no longer need a reminder, as belly breathing will become an automatic reflex. By practicing abdominal breathing instinctively, you become more Zen without forcing yourself.

Finally, remember to breathe with your belly as soon as you feel stress, pressure or nervousness building up. This helps to relieve tension. If you’re experiencing psychological fatigue, burn-out or stage fright, for example, you should also adopt belly breathing without hesitation.

Are there any contraindications?

Generally speaking, since we’re talking about a more or less natural form of breathing, there are no real contraindications to belly breathing. That’s why you can practice abdominal breathing at any time of day. However, if you have respiratory problems such as asthma, or are prone to heart problems, it’s strongly recommended that you seek medical advice before practicing.

What you need to know about belly breathing

Abdominal breathing is man’s natural form of breathing. Acquired at birth, this way of breathing is transformed into thoracic breathing for many people throughout their lives. Stress, pressure, anxiety, negative thoughts… these are just some of the reasons that reduce the ability to breathe entirely with the abdomen.

In order to relax fully, regain a sense of peace and let go, you need to relearn how to master belly breathing. You can do this simply by engaging in meditation and yoga exercises, disciplines which place breath control at the heart of the session. Alternatively, gradually incorporate abdominal breathing into your daily routine. Make it a habit. For example, breathe with your belly while walking, during traffic jams on public transport, when you feel tired at your workstation, before speaking at a meeting, etc.

So, did you know about this technique? Have you ever tried belly breathing? What benefits did you experience?