Breathing: The Most Powerful Tool You’re Not Using Right

Breathing is an unconscious function that sustains life, yet the way we breathe has profound effects on our physiology, nervous system, emotional state - and even cognitive function. 

Among all the different breathing techniques, diaphragmatic breathing, also known as belly breathing or abdominal breathing, quickly creates a host of benefits which can support you throughout the day – from helping you feel calm to clearing your mind when challenging decisions need to made. 

What is Diaphragmatic Breathing?

Diaphragmatic breathing simply involves the contraction and downward movement of the diaphragm, a dome-shaped muscle located beneath the lungs. This movement allows the lungs to expand fully, increasing oxygen intake and enhancing gas exchange. 

Unlike shallow chest breathing, which primarily engages the accessory respiratory muscles (e.g. the intercostals), diaphragmatic breathing is more efficient and engages deep stabilising structures in the body.

Brain-Heart Coherence: Electrical and Neural Synchronisation

The heart and brain are electrically connected through the autonomic nervous system (ANS), and rhythmic breathing influences this connection. 

By stimulating the vagus nerve, diaphragmatic breathing enhances communication between the heart, brain, and gut, leading to greater emotional stability and cognitive performance.

Simply breathing at 5–6 breaths per minute promotes heart rate variability (HRV) coherence - meaning the variability in time between heartbeats becomes more consistent. 

This synchronisation:

• Reduces stress by shifting the balance from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) dominance.

• Regulates blood pressure and heart function, reducing cardiovascular strain.

• Improves cognitive control by increasing prefrontal cortex activity.

Rhythmic breathing also alters brainwave patterns, enhancing:

• Alpha waves (8–14 Hz): Associated with calm focus and meditative states.

• Theta waves (4–8 Hz): Linked to deep relaxation, creativity, and emotional processing.

• Gamma waves (>30 Hz): Related to heightened awareness and cognitive clarity.

The Solar Plexus and Emotional Processing

In yogic traditions, the solar plexus corresponds to the Manipura chakra, associated with confidence, willpower, and emotional processing. Blockages in this area often manifest as fear, self-doubt, or stress. 

And neuroscience backs up this ancient wisdom. Located behind the stomach and in front of the diaphragm, the solar plexus (celiac plexus) is a major autonomic nerve centre that regulates digestion, respiration, and stress responses. When the diaphragm moves rhythmically:

• It stimulates the solar plexus ganglion, activating parasympathetic relaxation responses.

• It reduces emotional tension stored in the abdomen, often associated with anxiety or unresolved trauma.

• It modulates adrenal gland function, lowering cortisol levels and preventing excessive stress responses.

By breathing deeply into the solar plexus, practitioners report a release of stored emotions, restoring inner stability and energy flow.

It can even cure a bad back

The crura of the diaphragm are tendinous extensions that anchor the diaphragm to the lumbar spine (L1–L3 vertebrae). These structures play a vital role in core stability and spinal support. When the diaphragm moves correctly, it:

• Activates the deep core muscles, preventing lower back pain.

• Influences the psoas muscle and pelvic floor, improving postural alignment.

• Enhances intra-abdominal pressure regulation, which is crucial for spinal integrity.

By stabilising the lumbar spine, diaphragmatic breathing indirectly supports posture and movement efficiency, linking breath control to biomechanics and musculoskeletal health.

Techniques to Optimise Diaphragmatic Breathing

Different breathing techniques can be used to target specific physiological and psychological benefits. Here are some quick easy methods:

4.1 Resonant Breathing (5:5 Cycle) – Brain-Heart Coherence

✅ How to do it:

• Inhale for 5 seconds, exhale for 5 seconds (no pauses).

• Maintain a steady rhythmic pace.

✅ Benefits:

• Synchronises heart rate variability (HRV) and brainwaves.

• Induces calm alertness and emotional balance.

• Enhances cognitive function and decision-making.

4.2 Extended Exhale Breathing (4:6 Cycle) – Deep Relaxation

✅ How to do it:

• Inhale for 4 seconds, exhale for 6 seconds.

• Focus on fully relaxing the diaphragm on exhalation.

✅ Benefits:

• Reduces anxiety by stimulating the vagus nerve.

• Lowers heart rate and blood pressure.

• Helps with sleep and emotional processing.

4.3 Box Breathing (4:4:4:4 Cycle) – Mental Clarity and Focus

✅ How to do it:

• Inhale for 4 seconds.

• Hold for 4 seconds.

• Exhale for 4 seconds.

• Hold for 4 seconds.

✅ Benefits:

• Enhances focus, cognitive control, and stress resilience.

• Regulates the autonomic nervous system.

• Used by athletes, military personnel, and meditators to maintain calm under pressure.

4.4 Bhastrika (Bellows Breath) – Emotional and Energetic Release

✅ How to do it:

• Take short, sharp breaths in and out through the nose (diaphragm actively moving).

• Perform 20–30 rounds, then hold the breath for a few seconds.

✅ Benefits:

• Releases stagnant emotional energy.

• Increases oxygenation and mental clarity.

• Can lead to spontaneous emotional shifts and catharsis.

Integrate conscious breathing into your day

To gain the full benefits of diaphragmatic breathing, incorporate these practices into daily life:

• Morning: Start the day with resonant breathing (5:5 cycle) to establish focus and energy.

• Before stressful situations: Use box breathing to maintain control.

• Before bed: Practice extended exhale breathing (4:6 cycle) to enhance relaxation.

• During meditation: Breathe deeply into the solar plexus, visualising the release of stored tension.

• For emotional healing: Try Bhastrika breathing or prolonged diaphragmatic focus to facilitate emotional shifts.

By integrating diaphragmatic breathing into daily life, you can support your resilience, mental clarity, and emotional balance, transforming both how you feel and how well you perform at work.