Have you ever watched a baby or your dog or cat breathe? What do you notice? Probably a lot of 3-dimensional expansive movement around the abdomen and whole body. We all start off in life breathing correctly but over time most of us have learned bad habits. We unintentionally trained ourselves out of the most efficient and natural method of breathing diaphragmatic breathing.

With poor breathing habits, gas exchange is not efficient. This means that your cells are not getting the nutrients they need at the best rate. Retraining yourself to breathe using your diaphragm can lead to natural vitality and well-being. When you breathe using your diaphragm, a large dome shaped muscle at the base of your ribcage, your rib cage expands at the front, sides and back. It presses downward on your abdomen and although you are not actually breathing into your belly, your belly does move in and out. It helps you to relax, lowering the harmful effects of the stress hormone cortisol on your body as well as lowering your heart rate and blood pressure.

Interestingly, your diaphragm is the key component to your core stability. Correct diaphragmatic breathing allows your diaphragm to perform its respiratory function while simultaneously providing stabilisation support for your spine by an increased intra-abdominal pressure.

Your posture will also benefit as in order to do diaphragmatic breathing properly, you have to sit tall. This allows all of your organ systems to work more efficiently. You digest your food better, your heart pumps more efficiently, your nerves and blood vessels are free to move, and you actually release more hormones that make you feel more confident.

Diaphragmatic breathing technique:
1. Sit or lie comfortably, with your knees bent and your shoulders, head and neck relaxed.
2. Place both hands below your chest bone with your fingers interlaced.
3. Breathe in slowly through your nose so that your hands are forced to move apart. Breathe out through your mouth.
4. Try to keep your shoulders absolutely still so that your upper chest is not moving.
5. Do this for 3 minutes at a time, 2 or 3 times a day.

After a few weeks of practising this regularly, you should find this will become your normal breathing.
If you suspect that you have a tight, poor functioning diaphragm, a visit to your physiotherapist should be able to help you.