the Power of Deep Breathing for Stress Relief and Vitality

Diaphragmatic Breathing.

Many of us go through life using only a fraction of our lungs’ capacity, engaging in what’s often called “shallow breathing.” This type of breathing happens in the upper part of the chest, or “dead space,” leaving much of our lung potential untapped.

As infants, we naturally breathe deeply, allowing our bellies to expand and contract fully. But over time—due to stress, posture, or habit—we lose this natural “belly breath,” leading to shallow, inefficient breathing patterns. This decrease in oxygen intake, known as hypoxia, can negatively impact every system in the body.

The key to reclaiming a full, nourishing breath lies in the diaphragm—a large, dome-shaped muscle located beneath the lungs. Deep breathing engages the diaphragm, allowing the lungs to expand in every direction: front, back, sides, and downwards.

This expansion pushes the diaphragm downward, creating the sensation of the belly “filling” with air (although, anatomically, no air enters the belly).

Instead of focusing on forcing the belly outward, it’s more effective to think about fully exhaling (try a “shhhh” breath) and then allowing the lungs to naturally refill, assisted by daily practices like stretching the intercostal muscles between the ribs.

Relearning diaphragmatic breathing requires patience and curiosity. It’s a process of softening the belly during the inhale rather than “sucking it in.”

For some, this breath comes naturally; for others, it may take consistent practice.

Interestingly, the diaphragm is closely connected to the hip flexors and lower back. Both play a role in the body’s fight-or-flight response, with the hip flexors tensing to prepare for action. When we breathe shallowly, this tension builds, often leading to stiffness, stress, and lower back discomfort. Deep breathing helps release the diaphragm, which in turn eases the hip flexors and creates space in the lower back.

The Role of Diaphragmatic Breathing in Stress Management

Diaphragmatic Breathing (DB) goes beyond physical benefits. It is widely used as a therapeutic tool for managing anxiety, PTSD, and even chronic pain. Shallow breathing can lead to a build-up of carbon dioxide (CO2) in the lungs, which increases cortisol—the stress hormone associated with anxiety, depression, and irritability. By consciously engaging the diaphragm, we can restore a healthy oxygen and CO2 balance, reducing cortisol levels and signalling safety to the nervous system.

Deep breathing activates the parasympathetic nervous system, countering the fight-or-flight response and bringing the body back to equilibrium. This conscious, intentional breathing helps to quiet the reptilian part of the brain, which controls survival instincts and invites a state of calm and regulation.

Tips for Practicing Diaphragmatic Breathing

1. Start with the Exhale: Fully empty your lungs to create space for the next inhale.

2. Engage the Belly: Allow the belly to soften and expand as the diaphragm pushes downward during the inhale.

3. Breathe Through the Nose: The nose filters, warms, and cools air, making it the ideal pathway for healthy breathing.

4. Practice Daily: Incorporate stretching and movement to free up the intercostal muscles and create space for deeper breaths.

Over time, diaphragmatic breathing can help you feel more grounded, release tension, and reclaim your body’s natural rhythm. Let this practice be one of patience and kindness—a gentle way to restore balance and vitality.