The Magic Diaphragm

Our bodies are a masterpiece. Every part, organ, and system comes together like a synchronised orchestra, each element with its own purpose, merging into a perfect whole. It is a continuous interplay of automatic and intentional movements and processes, from the smallest cell production to digestion, from walking to talking.

And to breathing.

Breathing, in its simplest form, is the process of taking air into and expelling it from the lungs. With the help of blood as its carrier, breathing provides oxygen to the rest of the body. Every system in the body relies on oxygen. From cognition to digestion, effective breathing not only enhances mental clarity but also improves sleep, aids digestion, strengthens the immune response, and reduces stress levels. Our cells need oxygen to produce energy.

“The breath is a miniature birth and death at the same time.”

The Role of the Diaphragm

There is a specific muscle that plays a crucial role in breathing: the diaphragm. The diaphragm is a large, dome-shaped muscle beneath the lungs that contracts and moves downward when we inhale, creating a vacuum that draws fresh air into our lungs. The opposite happens when we exhale—our diaphragm relaxes and moves upward, pressing against the lungs and allowing them to deflate. Simply put, the diaphragm’s alternating movement enables us to inhale and exhale.

Diaphragmatic Breathing

Diaphragmatic breathing, also known as abdominal or belly breathing, encourages full oxygen exchange and slows the heartbeat. We are all born with an innate ability to fully engage the diaphragm and take deep breaths. However, this awareness often fades as we grow older.

In stressful situations, the diaphragm tends to tense or ‘suck in,’ forcing us into shallower, chest-based breathing. This places the burden on other muscles, consuming our energy and leaving us fatigued. It is both stress-induced and stress-inducing. We are all familiar with the exhaustion that follows a long, demanding day—often caused by tension and shallow breathing.

The Interplay Between Mind and Breath

Our minds and the diaphragm share an intricate connection. The quality of our thoughts affects our breathing, and poor breathing influences our stress and energy levels. When we work with the breath, we are working with energy. And when we work with energy, we are working with our emotions and mind. It is common, therefore, that as we begin to open the breath, we also release suppressed emotions such as anger, sadness, and exhaustion.

Stuck Emotions Create a Locked Diaphragm

A more grounded and nourishing experience of the breath comes through deeper diaphragmatic breathing. The diaphragm massages the heart, stimulates digestion, and helps regulate emotions. It revitalises us. Proper diaphragmatic breathing feels deep, relaxed, and satisfying—it softens our gaze and releases tension in the head.

It is only when we discover the diaphragm that we truly begin to breathe. Until then, the diaphragm is like a sleeping swan, waiting to spread its wings and set emotions in motion.

Establishing a Breathing Practice

Focusing on diaphragmatic breathing should become part of daily life. It is essential to establish a routine, to have a sadhana. All it requires is for us to slow down, connect with ourselves, and focus on our natural breath.

Breathing is also key to activating prana, or life energy, in the body. We can do this in various ways, one of which is through pranayama. Pranayama means controlled, conscious breathing. Through specific exercises, it helps expand breath capacity and improve breath quality. Natural breathing, or diaphragmatic breathing, is not strictly considered pranayama but rather a foundational practice that precedes it. Natural breathing allows us to familiarise ourselves with the breath as it is before delving into the deeper practice of pranayama.

Just as the state of our mind influences the quality of our breath, we can transform our state of mind by changing the quality of our breath. This is why observing and refining how we breathe is so vital. After all, where the mind goes, prana follows.

This is an invitation to start exploring your natural breath and your diaphragm. Begin breathing—deeply, smoothly, and evenly. In time, it will become the foundation of your energy as well.

♡