Unlock the Hidden Health Benefits of Deep Breathing

Deep breathing fully expands your lungs and activates the diaphragm more effectively. This practice is especially beneficial for adults, and in this article, we explain why deep breathing is essential for your health.

When we talk about deep breathing, it means literally drawing air into the lowest parts of the lungs through diaphragmatic breathing, maximizing lung expansion.

A Brief Look at Anatomy

The diaphragm is a dome-shaped muscle that separates the chest cavity from the abdominal cavity (highlighted in green in the image below).

Its unique position allows the diaphragm to shift internal organs significantly.

During inhalation, the diaphragm contracts and creates space for the lungs to expand fully (respiratory function). Meanwhile, the heart and kidneys move downward, returning to their original positions upon exhalation. This movement is crucial for internal organs because it enhances blood circulation (cardiovascular function), improves tissue nourishment, and aids in waste elimination.

The diaphragm also plays a key role in moving food through the esophagus (motor-digestive function).

With each deep breath, the diaphragm massages surrounding organs. Additionally, this muscle helps support the spine.

Here’s a concise summary of the diaphragm’s vital importance to human health.

Bruno Bordoni

Physiotherapist, osteopath, and researcher at the Institute of Rehabilitation Cardiology in Milan.

Though small in size, the diaphragm is fundamental to body function: it enables full lung capacity breathing, supports posture, facilitates blood flow to organs, supports pelvic health, and affects the cervical spine and trigeminal nerve. It influences both the circulatory and lymphatic systems and regulates overall bodily function.

The Challenge

During childhood, when running, jumping, shouting, and singing, the diaphragm gets a wide range of movement and functions optimally. However, as we age, our lifestyles become more sedentary and emotional expression is often restrained. This reduces diaphragm tone. In adults, the diaphragm’s normal movement range (up to 12–15 centimeters) often decreases by half or more.

Effective Solutions

The diaphragm is a muscle, and you can improve its tone with regular practice. Here are two simple exercises to get started.

1. Focus on Your Abdomen

Place one hand on your chest and the other on your abdomen. Breathe deeply so that your abdomen expands on inhalation while your chest remains still. Perform 10 to 20 breaths. If you’re used to chest breathing only, it may be challenging at first not to move your chest, but with practice, you will quickly learn to engage your diaphragm.

2. Focus on Your Chest

Take a deep breath into your chest while deflating your abdomen completely. On the exhale, contract your abdomen further and inhale again, pulling your abdominal muscles toward your spine. Relax on the next exhale. Repeat 10 times.

Additional benefits of strengthening your diaphragm include a stronger, more confident voice and improved self-esteem.

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