Diaphragmatic Breathing
Use Breathing to Stimulate the Relaxation Response
Introduction
Diaphragmatic breathing, also known as deep breathing or belly breathing, is a technique that involves using the diaphragm, a large muscle located between the chest and abdomen, to facilitate efficient breathing. This type of breathing allows for deeper inhalations and exhalations, promoting relaxation and reducing stress.
What You Need To Know
Diaphragmatic breathing works by engaging the diaphragm, which allows for a more efficient exchange of oxygen and carbon dioxide in the body. This promotes relaxation by stimulating the parasympathetic nervous system, responsible for the body's "rest and digest" response. It also helps reduce the activity of the sympathetic nervous system, associated with the body's "fight or flight" response to stress.
Treatment-triggered shallow breathing
Cancer therapy—chemo, radiation, steroids, and prolonged anxiety—locks 70% of survivors into rapid chest breathing that spikes cortisol and drains energy. Shallow breaths skip the lower lungs, dropping oxygen saturation by 10–15% and amplifying fatigue scores on the Cancer Fatigue Scale. The single fastest recovery signal is resting respiratory rate falling from 18–20 to 12–14 breaths per minute; oncology rehab trials show this shift within 7 days predicts 30% less daily exhaustion.
Vagus nerve activation
Belly breathing directly stimulates the vagus nerve, flipping the autonomic switch from fight-or-flight to rest-and-digest. Each 4-second inhale + 6-second exhale lengthens the vagal brake, raising heart-rate variability (HRV) by 25–40% in breast and GI cancer survivors. Higher HRV correlates with lower inflammatory markers (IL-6, CRP) and 50% fewer “bad days” on quality-of-life diaries, per 2023–2024 randomized trials.
Pain and sleep pathways
Diaphragmatic motion massages the solar plexus and lowers diaphragm tension that radiates to the chest wall and abdomen. Metastatic GI patients using 10-minute sessions cut pain scores 2.1 points on the 0–10 scale and halved nighttime awakenings. The mechanism: slower exhales double CO₂ levels, opening cerebral blood vessels and triggering endorphin release—nature’s morphine without pills.
Daily micro-practice
Three 3-minute bouts beat one long session because neural pathways strengthen through spaced repetition. Morning (on waking), midday (post-lunch slump), and evening (pre-bed) timing aligns with cortisol curves; survivors averaging 9 minutes total report 35% less tension-anxiety on POMS-SF scales.
Pro Tip: Lie down the first week—one hand on belly, one on chest—until only the belly hand rises; then sit or stand anywhere (waiting room, red light, infusion chair) and no one notices.
HRV tracking for proof
Free phone apps (Elite HRV, Welltory) pair with any chest strap or finger sensor. Aim for nightly HRV gains of 5–10 ms; lung-cancer cohorts hitting 50+ ms slept 90 extra minutes and walked 80 meters farther in 6-minute tests. Consistency compounds: 4 weeks of 4:6 breathing lifts baseline HRV 20%, matching light yoga outcomes without leaving the couch.
Key Takeaways
- Resting breaths dropping to 12–14/min signals 30% less cancer fatigue.
- 4-second inhale + 6-second exhale raises HRV 25–40% via vagus nerve.
- 10 daily minutes cut pain 2 points and doubles sleep efficiency.
- Three 3-minute bouts (morning–midday–night) outperform one long session.
- Track HRV nightly—50+ ms predicts better walking distance and mood.
Diaphragmatic Breathing
New York Presbyterian Hospital
Diaphragmatic Breathing Demonstration
Michigan Medicine
Diaphragmatic Breathing
UCLA Health
There is nothing more essential to our health and well-being than breathing: take air in, let it out, repeat twenty-five thousand times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences.
Drawn from yoga, Buddhist meditation, the Chinese practice of qigong, and other sources, their science-backed methods activate communication pathways between the mind and body to positively impact the brain and calm the stress response.
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- Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I-neurophysiologic model. Journal of Alternative and Complementary Medicine, 11(1), 189-201. https://pubmed.ncbi.nlm.nih.gov/15750381/
- Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571. https://pubmed.ncbi.nlm.nih.gov/16624497/
- Lehrer, P. M., Vaschillo, E., & Vaschillo, B. (2000). Resonant frequency biofeedback training to increase cardiac variability: Rationale and manual for training. Applied Psychophysiology and Biofeedback, 25(3), 177-191. https://pubmed.ncbi.nlm.nih.gov/10999236/
- Pal, G. K., Velkumary, S., & Madanmohan. (2004). Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian Journal of Medical Research, 120(2), 115-121. https://pubmed.ncbi.nlm.nih.gov/15347862/
How To Do It
Instructions:
2. Place Your Hands
You can place one hand on your chest and the other on your abdomen. This allows you to feel the movement of your breath more clearly.
3. Inhale Slowly through Your Nose
Breathe in slowly through your nose, allowing your abdomen to rise as you fill your lungs with air. Your chest should remain relatively still during this phase.
4. Exhale Slowly through Your Mouth
Exhale slowly and gently through your mouth. As you do so, allow your abdomen to fall naturally.
5. Continue to Inhale and Exhale
Aim for 4-6 second inhale and 4-6 second exhale. Practice for a few minutes (2-10 minutes recommended).
Helpful Tips:
- Find a comfortable and quiet space.
- Close your eyes (optional).
- Focus on your breathing. Pay close attention to the sensation of the breath entering and leaving your body.
- Purse your lips when you exhale. Similar to blowing out candles.
- Feel the rise and fall of your abdomen.
- Maintain a rhythm. Try to establish a steady rhythm of breathing, making sure inhalation and exhalation is smooth, balanced, and controlled.
- Breathing should feel comfortable and natural. If you feel lightheaded or uncomfortable, return to your regular breathing pattern.
- Practice regularly. Like any skill, diaphragmatic breathing improves with practice. Aim to incorporate it into your daily routine, especially during times of stress or when you need to relax.
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