Nobody disputes the fact that exercises can produce amazing health benefits. However, in practice we see only a few people performing regular physical activity. This is because exercises need effort and long-term commitment. On the other hand, human behavior by its very nature avoids anything that takes extra effort and does not produce immediately visible benefits. This is why most of our exercise plans get halted mid-way. Only those with an iron resolve can stick to their exercise plan around the year.
As a physiotherapist exercises are my bread and butter. Over the years what I have come to understand is the majority of us love the mental image of themselves exercising. Yet when it comes to actually performing those exercises, we cannot sum up the physical and the mental energy on a regular basis.
What if I tell you there is one exercise which you can perform during any time of the day in any position, has amazing health benefit in short as well as long term, which includes enhancing blood circulation, reducing blood pressure, reducing stress and anxiety improving the mobility of the lymph. The exercise that I am talking about is a diaphragmatic breathing exercise.
Diaphragmatic breathing
The diaphragm works like a piston. When it comes down the space inside our chest cavity increases and it gets filled with air.
Diaphragmatic breathing can be identified by the movement of the abdomen. As the diaphragm comes down during inhalation, the abdomen bulges out. That is why it is also termed abdominal breathing. While your normal breathing inflates your chest by half a liter of air, deep diaphragmatic inhalation I can feel your chest by three liters. This is the kind of breathing we are looking for.
Diaphragmatic breathing as a deskercise
As mentioned earlier, you can perform diaphragmatic breathing in any position. But it is most efficient when the load of the abdomen is taken off. This is best done in desk sitting.
Sit like it is shown in the picture, leaning a bit forward. This ensures that the abdominal content is not pushing into the diaphragm.
Now take a slow sustained breath through your nostril while inflating the abdomen. Keep your chest still as much as possible. As you exhale the abdomen should deflate. Aim to achieve a breathing rate of fewer than 10 breaths per minute. Breathe slowly and comfortably for 1 minute. More than that and you may start to feel dizzy. Do this one-minute breathing exercise several times a day.
How does it help?
As the piston of the diaphragm descends, a vacuum is created inside the chest. This vacuum pulls the air from outside inflating the lungs. The same vacuum also pulls the blood from the legs towards the heart aiding the circulation. Movement of the lymph also happens because of this change of pressure.
Prolonging the breathing rate, on the other hand, activate the parasympathetic system which is the part of the nervous system in charge of rest and relaxation. This is why deep diaphragmatic breathing reduces blood pressure as well as anxiety.
Whether you are lazy or busy, active or sedentary, if you are looking to add one exercise that is low on effort but produces immediate as well as long term benefits, look no further than deep diaphragmatic exercise.
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About the author
Dr Subhanjan Das (PT)
BPT, MPT (MSk & Sports), CMP(NZ), Diploma in football medicine (FIFA)
Consultant Physiotherapist of Apollo & Reliva Clinic, HSR Layout, Bangalore
Contact: +91 8967549104
Dr Subhanjan Das (PT) has over 14 years of clinical and 12 years of academic experience. A friendly professional with lots of patience and skilful hands, Dr Subhanjan has worked with thousands of his patients for instant relief of pain and rapid return to activities. He has treated elite athletes for recovery, injury prevention and performance enhancement.
Dr Das is specialized in Orthopaedic and sports physiotherapy and has keeps himself updated with the latest advancements in the field of physiotherapy. He has undergone training on advanced orthopaedic techniques such as Dry Needling, Mulligan Concept, McKenzie method, Pilates, Cupping therapy, McConnel and kinesio taping from the best faculties around the world.
Dr Das has taught in 5 universities across India and has trained physiotherapists in 50+ workshops within and outside India.
Never realised this could be incorportated to our daily routine irrespective of our intensity of work. Thank you.