Deep Diaphragmatic Breathing is the Foundation of Relaxation
Breathing is free and you can do it anywhere! Deep diaphragmatic breathing encourages the full exchange of oxygen for carbon dioxide in the body. As children we fully utilized our diaphragm, the dome-shaped muscle at the base of the lungs which contracts to open the chest cavity creating more room for lung expansion. Slowly, with age, we begin to compartmentalize our breathing often limiting our intake to just the chest area. The more stress we experience, the shorter our breathes become. As adults, we actually have to remind our body to breathe deeply unless we are sleeping. The benefits of deep diaphragmatic breathing are numerous and include:
- stabilizing blood pressure
- slowing the heart rate
- improving the body’s ability to tolerate intense exercise (like birth which is the equivalent to running two marathons at the same time)
- reducing stress
You can experience the benefits of deep diaphragmatic breathing in just a few minutes a day. Try one of these breathing exercises for approximately 5 to 10 minutes
Belly Softening – Sit comfortably, gently breathe in through your nose while releasing your abdominal muscles and filling up your lungs, then exhale completely. Soften your belly while you pull in another deep breath, filling up as much as you can, then let out all of that air. Continue to release and soften your core as you breathe in deeply.
In for 4, Out for 4 – Stand up straight, soften your shoulders, breathe in through your nose while counting to 4 then exhale while counting to 4. It may take some practice to be able to pull in a deep breath for an entire count of 4, remember to soften your belly to make room for all of that air.
Partner as Recliner for Expectant Mom – Partners start by sitting on the floor. The partner sits behind the expectant mom with legs apart and mom leans back comfortably relaxing into partner as if sitting in a recliner. Mom takes deep, slow breathes fully engaging the diaphragm – filling up the belly. Partner: place your hands-on mom’s belly encouraging her to pull her breath down low into your hands. Mom’s belly will rise when the diaphragm is fully engaged. Mom can pull her breath in through her nose and exhale through her mouth. Encourage mom to fill up from the bottom of her lungs first (belly before chest).
Deep diaphragmatic breathing encourages relaxation during labor and birth contributing to less unnecessary pain and speeding the birth process. Taking three deep breathes at bedtime aids in falling asleep. Breathing deep while feeding a newborn baby relaxes both the feeder and the eater. Give yourself the gift of relaxation in just 3 -5 deep breathes several times throughout the day, you deserve it.