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What are the benefits of abdominal breathing?

In this article, we will look at the benefits of abdominal breathing, and the difference between diaphragmatic and thoracic breathing. Finally, we will see how to practice deep breathing, and we will give you an exercise to practice immediately to feel more calm and serenity.

1. Calms and soothes the mind

Firstly, abdominal breathing helps to reduce cortisol levels. By breathing deeply, the brain sends chemical messengers through the body to reduce stress hormones and increase feel-good substances.

Dopamine and serotonin (feel-good hormones), DHEA (rejuvenating hormone) and endorphins (calming hormones) are mainly produced during a diaphragmatic breathing session.

These good hormones will be beneficial in calming and soothing the mind. Thus, it can be interesting to practice this breathing when you feel that you cannot take control of your thoughts. Abdominal breathing calms the parasitic thoughts.

2. Improves self-confidence

What happens when you are stressed or anxious? Are you in a posture that makes you feel confident?

On the contrary, during a moment of anxiety, the body is more withdrawn. It is slightly bent forward and the breathing is not really ventral, but thoracic.

When you practice abdominal breathing, your posture straightens almost instantly as you work your belly. The belly needs to be upright. As you straighten up, your body will do two things:

Cortisol will decrease.

Testosterone (confidence hormone) will increase.

So, belly breathing can increase tissue oxygenation and boost your confidence. This is very useful during a moment of doubt or anxiety.

3. Activate the lymphatic system

Do you know what your lymphatic system is? It is the system of evacuation of waste and toxins from the body.

Abdominal breathing and sports activity are relaxation exercises that can speed up the lymphatic system by 15. In fact, it all happens at the diaphragm...

When you breathe deeply through the belly, the diaphragm exerts a gentle massage on the internal organs and influences many systems: the nervous system, the digestive tract, blood circulation, the lymphatic system, etc.

Whenever you want to eliminate toxins, practice diaphragmatic breathing. You will feel more energetic, lighter and more relaxed.

You may ask yourself what is the most effective breathing to reduce anxiety, let's see it right now...

2 abdominal breathing exercises to reduce anxiety

Once you understand how to breathe properly through the belly, it's time to get practical.

You can practice yoga or pranayama to relax... or follow these exercises 😉

1. The 5-5-5 abdominal breathing

This breathing is really very effective to relax quickly. In fact, just 2 minutes of practice can decrease your anxiety.

We said earlier that it is not recommended to do apnea, but here the breathing times are balanced. The inhalation, the pause and the exhalation are of the same duration. This exercise has a balancing effect on the nervous system. It is very useful to manage stress.

Here's how it goes:

Breathe in deeply through your nose for 5 seconds (by inflating your belly).

Pause for 5 seconds.

Exhale slowly through your mouth again for 5 seconds (with your stomach expanding).

This breathing is very simple to apply and its benefits are quickly visible against stress.

2. Abdominal breathing 4-1-8

The most effective! If you have more time and want to relax more deeply, this exercise is for you.

It is recommended to have 10-15 minutes in front of you in order to properly perform this abdominal breathing.

Follow its process:

Inhale through your nostrils for 4 seconds (always inflating the belly).

Pause for one second (to smooth the breathing transition).

Breathe out slowly and loosely for 8 seconds (hollowing out the belly).

Repeat this process for 30-50 breath cycles and feel how relaxing this exercise is. Generally the benefits of this breathing are felt after 4-5 minutes, if you don't feel any change: persevere.

Now you know all about abdominal breathing. You know how it positively affects your body and mind, and you know how to practice it.


What are the benefits of abdominal breathing? Reviewed by pite on August 30, 2022 Rating: 5

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