Improve Performance with Belly Breathing
What is Belly Breathing?
Belly Breathing is a method of breathing that trains the mind and body through stress, performance, and other ailments. Belly breathing is also referred to as diaphragmatic breathing because you use a long muscle called the diaphragm to inhale and exhale. To practice proper belly breathing look out for the rise and fall of the belly as well as deep breaths. We do this exercise to increase the maximum volume of air taken into the body. This will increase circulation as well allowing for more effective breathing.
How Do I Get Started?
The FITT Model is a simple and organized guide to approach your exercises. FIT stands for frequency, intensity, and time. The frequency is how often you will be practicing, intensity is the level of difficulty, and time is how long you will do the exercise. Below I have made a guide for you to get started with belly breathing!
Frequency
- 3-4 times a day
Intensity
- Beginners – Perform laying on back
- Intermediate – Perform standing up
- Advanced – Perform while incorporating breathing into other physical activities, such as running or lifting weights.
Time
- 5-10 min a day
How to Practice Belly Breathing:
- Lay on your back or sit up straight with one hand on your stomach. Make sure your shoulders and neck are relaxed
- Inhale through the nose, while the belly rises and fills with air (Not the chest)
- Exhale through the mouth for 2-3x longer than the inhale (Ex: Inhale for 2 seconds, exhale for 4 seconds)
- Repeat cycle for 5-10 minutes, 3-4x/day
Youtube Video:
What Benefits do I get from Belly Breathing?
Practicing this breathing technique will help a multitude of symptoms, such as blood pressure, heart rate, and overall respiratory function. Diaphragmatic breathing will also improve muscle performance and quality relaxation by decreasing the demand for oxygen.
| INCREASES | DECREASES | IMPROVES |
| Muscle function | Heart Rate | Sleep |
| Quality Relaxation | Blood Pressure | Asthma, COPD |
| Release of Gas Waste | Oxygen Demand | Stress and Anxiety |
| Diaphragm Strength/Endurance | Energy Needed to Breath | Musculoskeletal Performance |
References:
(1) https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing
(2) https://www.lung.org/lung-health-diseases/wellness/breathing-exercises
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/
