Deep Breathing

The Practice and Science-Backed Benefits of Diaphragmatic Breathing for Stress, Pain, and Focus

Bringing yourself back to balance

Breathing Practice

If you are feeling challenged by a painful emotion.

1. Begin to breathe as deep and as slow as you can, filling up your lungs right down towards the belly, then up towards the collar bone. Be sure not to force your breathing, just as deep and as slow as you can without discomfort.

2. Be sure to hold the in-breath for 2-3 seconds before expelling.

3. Make the out-breath longer than the in-breath.

4. Focus awareness on the sensations of breathing.

5. On the in-breath think, breathing in peace.

6. Hold the in-breath and think, 1-2-3.

7. On the out-breath think, letting it all go.

You can practice this for 1 to 3 breaths at any time.

You can do this to 25% capacity during any activity.

You can do this anywhere from 4 breaths to 20 minutes while sitting or lying down.

Supporting Research on Diaphragmatic Breathing

Mental and Emotional Health

Reduces Stress and Anxiety

Diaphragmatic breathing activates the parasympathetic nervous system, helping the body move out of fight-or-flight mode. This reduces cortisol levels, heart rate, and blood pressure, promoting a calm and grounded state.

• According to Johns Hopkins Medicine, it can “reduce anxiety and restore a sense of calm.”
  Johns Hopkins All Children’s Hospital – Diaphragmatic Breathing

Improves Emotional Regulation

By slowing breathing and anchoring awareness in the body, diaphragmatic breathing supports emotional stability. It increases vagal tone, which enhances the nervous system’s capacity to return to calm after stress.

• Supported by Polyvagal Theory
  Porges, S. (2011). The Polyvagal Theory

Physical and Physiological Benefits

Supports Pain Management

This technique is effective for managing chronic pain. By reducing muscle tension and promoting a state of relaxation, diaphragmatic breathing can lessen pain intensity and increase pain tolerance.

• Johns Hopkins All Children’s Hospital – Diaphragmatic Breathing

Improves Oxygenation and Breathing Efficiency

Breathing deeply into the diaphragm allows for more efficient gas exchange, reducing the tendency for shallow, rapid chest breathing that can perpetuate anxiety and fatigue.

• Especially helpful for individuals with asthma or COPD.
  American Lung Association – Breathing Exercises

Regulates Heart Rate and Blood Pressure

Diaphragmatic breathing improves heart rate variability (HRV), a sign of cardiovascular health and resilience.

• Zaccaro et al. (2018) – How breath-control can change your life: A systematic review

Cognitive and Behavioral Effects

Enhances Focus and Attention

When practiced regularly, diaphragmatic breathing enhances attention by reducing limbic system reactivity and engaging the prefrontal cortex, improving executive function.

• Ma et al. (2017) – The effect of diaphragmatic breathing on attention, negative affect, and stress

Promotes Better Sleep

Practicing diaphragmatic breathing before bed slows down the nervous system and prepares the body for rest. This has been shown to reduce time to sleep onset and improve deep sleep quality.

• Ngo et al. (2021) – Controlled breathing and sleep enhancement

Somatic Integration and Movement Benefits

Increases Postural Support and Core Stability

The diaphragm coordinates with the pelvic floor and abdominal muscles to support posture, movement, and spinal stability. Regular practice helps reduce back strain and improves core strength.

• Kolar et al. – The role of diaphragm in postural function

Helps Regulate the Nervous System After Trauma

Diaphragmatic breathing fosters safety and reconnection to the body after trauma, supporting healing in trauma-informed practices.

• Hopper et al. (2019) – Diaphragmatic breathing for PTSD

Want More?

⬇️ SHARE THE LOVE ⬇️