One of the most commonly used techniques for managing stress and anxiety is diaphragmatic breathing – often referred to as Belly Breathing. While it sounds simple enough, this breathing technique has a profound impact on the nervous system, helping to shift us from a heightened state of stress to one of calm and relaxation.

The Nervous System

Our nervous system operates in two main modes: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is responsible for the Fight or Flight response – our body’s automatic reaction to danger. Whether danger is real or perceived, the SNS takes over, increasing heart rate and alertness, and priming us for action.

On the other hand, the PNS helps us relax, calm-down and recover. This is the system we engage when we rest, digest and repair. Diaphragmatic breathing is a powerful tool to activate the PNS.  

What Is Diaphragmatic Breathing?

Diaphragmatic breathing (sometimes called Belly Breathing) involves engaging the diaphragm (or belly) to take slow, deep breaths. Unlike shallow chest breathing, which is often a reflexive response to stress, diaphragmatic breathing encourages full, deep breaths which activate the PNS.

When we consciously slow down our breathing and inhale into the lower abdomen, we send a signal to our brain that we are safe. This helps to counteract the fight or flight response, which is often triggered during times of stress or anxiety. The result? A noticeable reduction in heart rate, blood pressure, and overall feeling of tension.

When we practice diaphragmatic breathing, we don’t just calm the body; we also influence the way our mind processes stress. By slowing the breath, we interrupt the cycle of anxious thoughts that often spiral when we’re stressed. This gives the mind a break from the constant “what if” worries and allows you to pause, reset, and regain a sense of control.