The role of the diaphragm

The role of the diaphragm in abdominal breathing is particularly evident in the fact that abdominal breathing is often referred to as diaphragmatic breathing. In abdominal breathing, the tension and relaxation of the diaphragm as a respiratory muscle is of essential importance. The diaphragm is the strongest and at the same time most important respiratory muscle in the human body and at the same time separates the organs of the abdominal cavity from those of the thoracic cavity.

When relaxed, the diaphragm takes on an upwardly curved shape. Due to the tension of the diaphragm, it flattens downwards, thus increasing the volume of the thoracic cavity. The lungs, which are located in the thoracic cavity, are pulled downwards by the negative pressure and an air suction is created. This represents the inhalation during abdominal breathing. By relaxing the diaphragm, it returns to its upward curved shape, the volume of the chest cavity is reduced and the inhaled air escapes passively.

What are the advantages of abdominal breathing in comparison to chest breathing?

During abdominal breathing, the contraction of the diaphragm increases the volume of the thorax, so that the lungs are positioned wide and a lot of oxygen can be absorbed into the blood. Abdominal breathing is mainly used in relaxed situations such as sitting or sleeping. In contrast, chest breathing mainly ventilates the upper part of the lungs.

If you breathe for some time via chest breathing, symptoms of exhaustion and tiredness occur. Chest breathing is increasingly used in escape and panic situations. An advantage of abdominal breathing is therefore that it lowers blood pressure and has a relaxing effect. In addition, the venous return flow to the heart is promoted by a suction effect. Another advantage is that the pressure of the diaphragm on the organs stimulates digestion.

Breath training

Abdominal breathing is a very energy-efficient and relaxing form of breathing. For this reason, the training of this breathing technique is the focus of many relaxation, meditation and concentration exercises. Abdominal breathing can also achieve a relaxation of the neck and back muscles if this is caused by a predominant chest breathing.

The movement of the diaphragm also continuously moves the abdominal organs, which is why abdominal breathing can also stimulate digestion. There are different exercises which can train the technique of abdominal breathing. In any case, it is important to relax during the exercises, as correct abdominal breathing can only take place in a relaxed state.

Likewise, great concentration must be maintained during targeted training of abdominal breathing. Only if abdominal breathing is possible without thinking about it too much after regular exercises, can abdominal breathing be used as a relaxing means in a stressful situation. One possible exercise for training abdominal breathing can be performed lying down.

Lying on your back, with your hands on your abdomen (in the upper abdominal area above the navel), the lifting and lowering of the hands should be heard during targeted abdominal breathing. This exercise can also be performed in a sitting position and can thus be actively performed while working at a desk or similar activities. .