How to Do Diaphragmatic Breathing: A Hinge Health Guide

Diaphragmatic breathing, often called abdominal or deep breathing, has proven to be an effective technique for relaxation. But did you know that it's also a powerful tool for enhancing muscle and joint health — especially pelvic floor health? 

Read on to learn more about how diaphragmatic breathing offers benefits such as core strengthening, reduced muscle tension, and pain relief. Plus, learn how to do diaphragmatic breathing and ways to make it easier or harder.

What Is Diaphragmatic Breathing?

Diaphragmatic breathing is a technique that involves fully engaging the diaphragm, a large, dome-shaped muscle at the base of the lungs and along the lower rib cage. This method of breathing promotes full oxygen exchange, which can improve overall lung function, reduce stress, and enhance relaxation. By focusing on deep breaths that expand the abdomen rather than the chest, diaphragmatic breathing can provide a sense of calm and well-being in the nervous system, as well as reduce muscle and joint pain.

What Muscles Does Diaphragmatic Breathing Work? 

Diaphragmatic breathing primarily works the diaphragm, but it also engages several other muscles:

• Intercostal muscles. These are the muscles between your ribs that help expand and contract your rib cage during breathing.

• Abdominal muscles. The rectus abdominis, transverse abdominis, and obliques assist in moving your diaphragm and help with expelling air from your lungs.

• Pelvic floor muscles. These muscles work in coordination with your diaphragm to regulate intra-abdominal pressure.

• Accessory muscles. In cases of deep or forceful breathing, muscles such as the sternocleidomastoid and scalene muscles in your neck, and the pectoralis minor in your chest, can assist with breathing.

By engaging these muscles, diaphragmatic breathing enhances respiratory efficiency and can contribute to overall core strength and stability.

Benefits of Diaphragmatic Breathing

Diaphragmatic breathing has a lot of benefits, such as helping to improve lung performance, reducing stress and anxiety, lowering blood pressure, and improving digestion. It also offers several musculoskeletal benefits, including:

• Core strengthening. Diaphragmatic breathing engages and strengthens your diaphragm, abdominal muscles, and pelvic floor, which contribute to a stronger core and better stability.

• Pelvic floor muscle relaxation. When you expand your belly as you inhale during diaphragmatic breathing, your pelvic floor stretches and relaxes. This is great for issues like pelvic pain, constipation, and urinary urgency and frequency.

• Reduced muscle tension. Deep breathing helps reduce tension in your muscles, particularly in your upper body, neck, and shoulders. You may also see improvements in your posture and ability to sit and stand in ways that are more comfortable for you. 

• Enhanced flexibility and mobility. Breathing helps with stiffness, which can improve your overall flexibility and joint mobility.

• Lower back pain relief. Diaphragmatic breathing can help reduce strain on your lower back and help with persistent lower back pain.

• Better movement coordination. Deep breathing promotes better coordination by improving respiratory mechanics and muscle engagement.

• Injury prevention. By strengthening your core and improving posture, abdominal breathing can help prevent injuries related to body mechanics and muscle imbalances.

• Enhanced exercise performance. Diaphragmatic breathing supports better breathing techniques during physical activities, which can improve endurance and performance.

Diaphragmatic Breathing: Exercises and Modifications 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

To do diaphragmatic breathing:

• Lie on your back with your knees bent and your feet flat on the floor. 

• Rest one hand on your chest and the other on your belly.  

• Slowly inhale as you fill your belly with air so the hand on your belly rises up toward the ceiling. The hand on your chest remains mostly still. 

• Focus on staying relaxed as you hold that breath in your belly. 

• Slowly breathe out so the hand on your belly lowers with you. 

As you do each rep, you should feel the hand on your belly moving more than the hand on your chest.  

Your progress is unique to you, which is why you may need to modify this exercise to meet your needs.

To make diaphragmatic breathing easier:  

• Lie in a semi-reclined sitting position, like leaning back on the armrest of a couch. 

• Then slowly breathe in and out from your belly. 

To make diaphragmatic breathing harder: 

• Start by sitting upright with your feet flat on the floor. 

• Then slowly breathe in and out from your belly. 

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Hopper, S. I., Murray, S. L., Ferrara, L. R., & Singleton, J. K. (2019). Effectiveness of Diaphragmatic Breathing for Reducing Physiological and Psychological Stress in Adults. JBI Database of Systematic Reviews and Implementation Reports, 17(9), 1855–1876. doi:10.11124/jbisrir-2017-003848

2. Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8(874), 1–12. doi:10.3389/fpsyg.2017.00874

3. Yau, K. K.-Y., & Loke, A. Y. (2021). Effects of diaphragmatic deep breathing exercises on prehypertensive or hypertensive adults: A literature review. Complementary Therapies in Clinical Practice, 43, 101315. https://doi.org/10.1016/j.ctcp.2021.101315