Diaphragmatic Breathing: How-to, Benefits & Variations
Diaphragmatic Breathing is a breathing technique that activates the parasympathetic nervous system. Reduces anxiety, lowers cortisol, improves sleep quality. Practice 5-10 minutes daily.
Diaphragmatic Breathing: How-to, Benefits & Variations
The diaphragmatic breathing is a breathing exercise targeting Full Body. Directly calms the nervous system and improves stress resilience. Found in 9 workouts across the Wellls platform with 1 variations.
Yoga Before Bedtime 3
Petra Kapiciakova
How to Do Diaphragmatic Breathing
Find a comfortable position, either seated or lying on your back. Place one hand on your chest and one on your belly.
Inhale slowly through your nose for 4 counts, allowing your belly to rise while keeping your chest relatively still.
Exhale slowly through your mouth for 6 counts, feeling your belly fall.
Continue for 5-10 minutes, maintaining a steady rhythm.
Petra Kapiciakova adds: "Inhale, fill up your belly... exhale, gently drawing the navel towards the spine."
Muscles Worked
Primary
Full Body
Primary mover during the diaphragmatic breathing.
Secondary
Why this matters in perimenopause
diaphragmatic breathing activates the parasympathetic nervous system, reducing hot flash severity and anxiety. The diaphragmatic breathing directly supports this by targeting Full Body.
Coach's Tips
"On your inhale, filling up your belly, ribcage, your chest, and exhaling from your chest, ribcage, drawing your navel towards the spine." - Petra Kapiciakova
Petra Kapiciakova
"Placing one palm below your navel... breathe only into your belly, minimizing the movement of your chest." - Petra Kapiciakova
Petra Kapiciakova
"Inhale, fill up your belly... exhale, gently drawing the navel towards the spine." - Petra Kapiciakova
Petra Kapiciakova
"take a big inhale... bring it down through heart center" - Lianna Brice
Lianna Brice
Why This Matters for You
diaphragmatic breathing activates the parasympathetic nervous system, reducing hot flash severity and anxiety. The diaphragmatic breathing activates the parasympathetic nervous system during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Diaphragmatic Breathing & Imprinting
lowBenefits
Calms the nervous system on demand
The diaphragmatic breathing activates your parasympathetic nervous system, reducing cortisol and lowering heart rate within minutes.
Supports your body through hormonal changes
diaphragmatic breathing activates the parasympathetic nervous system, reducing hot flash severity and anxiety. The diaphragmatic breathing directly addresses this.
Requires minimal equipment
No equipment needed. You can do the diaphragmatic breathing at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Breathing too fast
Slow is the point. If you feel lightheaded, your pace is too aggressive. Let each exhale be longer than each inhale.
Chest breathing instead of belly breathing
Place a hand on your belly. It should rise on the inhale and fall on the exhale. If your shoulders lift, you're breathing into your chest.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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