Diaphragmatic Breathing and Diabetes | Nalaverse

Written By Theresa Shropshire

Diaphragmatic breathing, also known as belly breathing, involves taking deep breaths from your diaphragm, rather than shallow breaths from your chest. This type of breathing has been shown to have a number of benefits, like reducing stress, improving relaxation, and increasing oxygenation to the body.

Diaphragmatic breathing may also be particularly helpful to those managing metabolic diseases, like diabetes or obesity. 

Type 2 Diabetes

One study published in the Journal of Clinical Nursing found that diaphragmatic breathing was effective in reducing blood pressure, heart rate, and waist circumference in people with type 2 diabetes. Another study published in the Journal of Alternative and Complementary Medicine found that diaphragmatic breathing was associated with improved insulin sensitivity among this same population.

Obesity

Evidence also shows that diaphragmatic breathing may be helpful in managing obesity. A study published in the journal, Obesity, found that diaphragmatic breathing was associated with reduced abdominal fat and improved insulin sensitivity.

Despite the existence of research that suggests that diaphragmatic breathing may have some benefits for managing metabolic diseases, it's important to note that more research is needed to fully understand its effects. Diaphragmatic breathing should not be used as a sole treatment for metabolic diseases and should only be done in conjunction with other evidence-based treatments.

Implementation

If you're interested in trying diaphragmatic breathing as a way to manage stress and improve your overall well-being, here's how to get started:

  1. Sit or stand up straight, with your feet flat on the ground.

  2. Place one hand on your stomach.

  3. Take a deep breath through your nose, filling your lungs while your belly expands.

  4. Exhale slowly through your mouth until your belly deflates towards your spine.

  5. Repeat the exercise a few times, focusing on slow, deep breaths.

Incorporate this breathing technique into your daily wellness routine and monitor the impacts it has on your physical body, mood, and overall mental and emotional well-being. Check out this instructional video on diaphragmatic breathing if you’d like to try the practice out with the guidance of one of our instructors, Aubrey!

Sources:

Theresa Shropshire
Previous

Lonely No More: How to Manage Remote Work Blues | Nalaverse
Next

The Difference Between Intuition and Anxiety | Nalaverse