Diaphragmatic Breathing

Extended exhalation is associated with parasympathetic stimulation and relaxation response. Shoulder breathing is characterized as a stress breath, while belly breathing is slower and calmer. Belly breathing is presented as the relaxed and fundamental breathing style. Shallow chest breathing provides less lymphatic pumping than deep diaphragmatic breathing. High chest breathing patterns, in contrast to diaphragmatic breathing, promote sympathetic nervous system activation. The recommended breathing rhythm is about 4 to 5 seconds in and 4 to 5 seconds out. Practicing soft-belly breathing for five to ten minutes can reduce tension and may lower heart rate. A breathing pattern with a 4-second inhale, 4-second hold, and longer exhale is said to maximize the respiratory pump effect. A brief pause or breath-hold occurs after the inhale and before the forceful exhale begins. The exhale is forceful and is paired with the scaption arm reach. The inhale must not cause the chest to rise or the ribs to flare outward, and the ribcage must remain still. Deep belly breathing should originate from the abdomen, not the shoulders or upper chest. Breathing is the central training stimulus of the dri…