Harnessing the Breath: Diaphragmatic Breathing and Stress Management

In an age where stress-related disorders are on the rise, finding accessible and effective tools for managing stress is more important than ever. One such tool—simple yet powerful—is diaphragmatic breathing. Often referred to as “belly breathing,” this technique involves deep, slow breaths that engage the diaphragm, promoting relaxation and physiological balance.

A 2020 narrative review by Hiroshi Hamasaki explored the broad health effects of diaphragmatic breathing, including its impact on stress and anxiety. This blog post delves into the study’s methodology and findings, and discusses how diaphragmatic breathing can be integrated into stress management strategies.

The Study

The article titled Effects of diaphragmatic breathing on health: A narrative review aimed to synthesize existing research on how diaphragmatic breathing influences various health outcomes. The review focused on both physiological and psychological effects, with particular attention to stress, anxiety, and autonomic nervous system regulation.

Methodology

As a narrative review, the study did not conduct new experiments but instead analysed and summarized findings from previously published research. Hamasaki reviewed studies that investigated diaphragmatic breathing in both healthy individuals and those with medical conditions such as:

• Anxiety disorders
• Hypertension
• Asthma
• Chronic obstructive pulmonary disease (COPD)
• Irritable bowel syndrome (IBS)

The review included randomized controlled trials, observational studies, and clinical reports. The goal was to identify common mechanisms and outcomes associated with diaphragmatic breathing across different populations.

Key Findings

The review highlighted several consistent benefits of diaphragmatic breathing:

• Reduction in cortisol levels: Cortisol, a key stress hormone, was found to decrease following regular diaphragmatic breathing practice.
• Improved autonomic balance: Breathing deeply through the diaphragm enhances parasympathetic (rest-and-digest) activity and reduces sympathetic (fight-or-flight) dominance.
• Lower blood pressure and heart rate: These physiological markers of stress were consistently reduced in participants practicing diaphragmatic breathing.
• Decreased anxiety and improved mood: Both subjective reports and clinical assessments showed reductions in anxiety symptoms.
• Enhanced respiratory efficiency: Particularly in patients with respiratory conditions, diaphragmatic breathing improved oxygenation and reduced breathlessness.

These findings suggest that diaphragmatic breathing is not only a relaxation technique but also a modulator of systemic health.

Diaphragmatic Breathing and Stress Management

Stress activates the sympathetic nervous system, leading to increased heart rate, shallow breathing, and elevated cortisol levels. Diaphragmatic breathing counters this by:

• Slowing the breath and promoting rhythmic breathing patterns
• Stimulating the vagus nerve, which helps regulate mood and inflammation
• Encouraging mindfulness, which reduces rumination and emotional reactivity

By shifting the body into a parasympathetic state, diaphragmatic breathing helps individuals feel calmer, more focused, and better equipped to handle stressors.

Practical Implications

Incorporating diaphragmatic breathing into daily life is simple and cost-free. Here’s how to get started:

1. Find a quiet space and sit or lie down comfortably.
2. Place one hand on your chest and one on your abdomen.
3. Inhale slowly through your nose, allowing your abdomen to rise while keeping your chest still.
4. Exhale slowly through your mouth, letting your abdomen fall.
5. Repeat for 5–10 minutes, focusing on the breath.

Practicing this technique once or twice a day—or during moments of acute stress—can lead to noticeable improvements in emotional and physical well-being.

Conclusion

Hamasaki’s 2020 review reinforces what many ancient traditions and modern clinicians have long known: the breath is a bridge between the body and mind. Diaphragmatic breathing is a scientifically supported, low-risk intervention that can help manage stress, reduce anxiety, and improve overall health. Whether you're navigating daily pressures or managing a chronic condition, this simple practice can be a powerful ally in your wellness toolkit.

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding a medical condition or treatment.

Reference
Hamasaki, H. (2020). Effects of diaphragmatic breathing on health: A narrative review. Medicine, 99(50), e23168. https://doi.org/10.1097/MD.0000000000023168