Diaphragmatic breathing is an effect and simple tool to stimulate the vagus nerve and increase your parasympathetic tone. The parasympathetic nervous system is the rest and digest portion of your autonomic nervous system (the part that controls all of your internal organs). Increasing the parasympathetic tone in your body will improve your sleep and ability to digest food. Diaphragmatic breathing works by increasing the signal through the vagus nerve. This leads to an overall increase in function of the parasympathetic system.
How to do diaphragmatic breathing
There are a several different ways to do this but here is a great way to start:
Start by lying down on your back with your head supported with a pillow and knees slightly bent (put a pillow under as well)
– Breathe in through your nose for 5 seconds
– Hold for 5 seconds
– Breathe out from your mouth for 5 seconds
– Hold for 5 seconds
– Repeat 3 times
Note: when inhaling you should feel your abdomen push out, this means your diaphragm is pushing down your abdominal contents. As you exhale, your abdomen should come back in.
Lying down is the most effective way to do this but if you want to do it sitting in your chair at work or any other time then go for it. It’s better to do this regularly than wait until the moment is right. After doing this exercise you should feel a better sense of control over your breathing and a feeling of peace in your mind. If you are currently experiencing any digestive or sleep issues, give this exercise a try at least twice a day for two weeks. Keep a journal to note any changes to sleep or digestion. Leave your stories in the comment section below!
Speaking of breathing, make sure to freshen up the air with indoor plants. Here is a great shelf and some plants to get you started on your way to fresh clean air.
