Introduction
In my daily work, I encounter many people who suffer from back pain. I repeatedly notice that most of them breathe almost exclusively into their chest and completely neglect abdominal breathing. Yet this breathing technique is essential – not only for managing stress, but also for supporting healthy posture and relieving back pain. Abdominal breathing, also called diaphragmatic breathing, is our natural way of breathing. It promotes relaxation, improves oxygen supply, and strengthens core stability. But how exactly does it work, and how can it be used effectively in everyday life?
How do we breathe? An overview
There are different breathing techniques that differ in their effect and efficiency:
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Chest breathing: Breathing occurs primarily through the intercostal muscles. It is often shallow and associated with a higher respiratory rate. This breathing style occurs primarily in stressful situations.
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Abdominal breathing: The diaphragm does most of the work here. Deeper breathing allows more oxygen to reach the body, promoting relaxation and improved circulation.
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Combined breathing: In a relaxed state, we ideally use a mixture of chest and abdominal breathing, with abdominal breathing predominating.
Why is abdominal breathing so important?
Abdominal breathing has numerous health benefits. It activates the parasympathetic nervous system, reduces stress hormones, and promotes mental and physical relaxation. Deeper breathing optimizes oxygen intake, which increases physical and mental performance. In addition, conscious abdominal breathing supports the diaphragm and deep abdominal muscles, improving core stability and helping to prevent back pain.
Scientific studies show that abdominal breathing increases lung vital capacity, stimulates the vagus nerve, lowers blood pressure, and can reduce anxiety. It also promotes concentration and emotional balance. Furthermore, through increased intra-abdominal pressure, it contributes to spinal stabilization and can have a positive effect on the nervous system.
How do I integrate abdominal breathing into my daily routine?
Abdominal breathing can be practiced easily and without much effort:
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When waiting: On the train or at traffic lights, consciously breathe deeply into your stomach.
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Before going to sleep: A few deep breaths help put the body into rest mode.
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When walking or exercising, consciously breathe deeper into your stomach to have more energy.
Conclusion
Abdominal breathing is a simple yet effective method for reducing stress, improving posture, and increasing overall well-being. Regular, conscious breathing can release tension, relieve back pain, and promote inner peace. Small reminders throughout your day help reactivate this natural breathing – for more energy and relaxation.