Diaphragmatic vs. Belly Breathing

What’s the difference between diaphragmatic breathing and belly breathing? Is there even a difference? If you have ever practiced yoga, chances are you have heard an instructor tell you to take a deep belly breath. Belly breathing and diaphragmatic breathing are sometimes used interchangeably, but they are not quite the same thing.

What’s Belly Breathing?

Belly breathing focuses all the air you inhale into the front of the abdomen. This is a technique used in yoga to help regulate breathing and calm the nervous system. However, it neglects breathing into the back and sides of the ribcage. This means you don’t achieve full diaphragmatic movement with belly breathing which may contribute to increased stiffness in the back and laxity in the abdominal muscles. In my experience, I have noticed that my patients who naturally belly breathe typically have an anterior pelvic tilt. 

What’s Diaphragmatic Breathing?

The diaphragm is a flat muscle that attaches to the bottom of the ribcage, sternum, and lumbar vertebrae. It is the main muscle of respiration and helps with postural control. Diaphragmatic breathing focuses air into the back, sides, and front of the ribs, for 360 degree expansion of the ribcage and abdomen. This ensures that the diaphragm is expanding equally in all directions, which is important for lung capacity and core control. Since it helps to efficiently expand the lungs, it can reduce neck breathing which can cause unwanted neck tension and headaches. With a proper 360 diaphragmatic breath, there will be expansion of the pelvic floor, which can release tension that could contribute to pelvic pain or incontinence. 

So which is better?

I find that diaphragmatic breathing is a more effective strategy for nervous system regulation, pelvic floor relaxation, and core control. But belly breathing isn’t inherently wrong or bad! For example, if you have significant tension in the abdominals, it may be helpful to practice belly breathing to relax those muscles. The only breathing pattern we should try to avoid is neck breathing, where we use our accessory neck muscles to try to draw air into the lungs, which is ineffective and can increase neck tension and headaches. 

How do you perform a diaphragmatic breath?

Always talk to your doctor before starting any kind of exercise (even breathwork!) as it may increase lightheadedness and affect blood pressure. 

Start by finding a comfortable position. Some of my favorite positions are lying on your back with knees bent, lying on your side in fetal position with a pillow under your head, or child’s pose. Close your eyes and bring your attention to your breath. It can be helpful to rest your hands on your rib cage to notice its expansion.

Gently inhale through your nose while keeping your tongue at the roof of your mouth- try to take 4-5 seconds to inhale fully. Imagine your rib cage expanding in all directions, around the ribs and into the abdomen. You may also feel your pelvic floor expanding away from you as you inhale. Exhale through your nose or mouth, letting your diaphragm and rib cage recoil back to resting without forcing the breath out.

Start with 1-2 minutes of breathing, eventually working up to 5 minutes if you tolerate it well. Add this into your daily routine and you may notice improvements in nervous system regulation, sleep, back pain, and even pelvic floor dysfunction!

If you are having trouble connecting to your breath, don’t hesitate to make an appointment with us! Use the button below to get in touch.