Long COVID Self-Management - Diaphragmatic Breathing
Breathe Better Using Diaphragmatic Breathing
Diaphragmatic breathing is also known as belly breathing or abdominal breathing. This is a method where you focus on using the stomach, abdominal muscles and diaphragm during breathing. Using this breathing method helps pull the diaphragm down with each inhale. There are a number of benefits from breathing this way:
- The diaphragm gets stronger.
- The lungs are filled with more air than usual.
- The body is more relaxed during breathing.
How to Perform Diaphragmatic Breathing Method
- Sit in a comfortable and supported position with feet flat on the floor.
- Place one hand on your chest and the other on your stomach.
- Slowly breathe in through your nose and out through your mouth (NOTE: It’s better to breathe in through your nose. But, if you are unable, then breathe in through your mouth).
- As you breathe in, feel your hand on your stomach rise.
- Breathe out and soften your stomach.
- Try to lengthen each breath in and out.
- Try to limit any movement in your chest and shoulders.
- Make sure most of the movement happens at the stomach.
Use as little effort as possible and make your breaths slow, relaxed and smooth.