Diaphragmatic Breathing
Abdominal / belly breathing
| Index | APN-101 |
| Title EN | Diaphragmatic Breathing |
| Title FR | Respiration Diaphragmatique |
| Tradition | Apnea |
| Sheet no. | 01 |
| Circle | I · Foundations |
| Origin | Universal — yoga, martial arts, modern freediving |
| Recommended duration | 5 to 10 min |
At a Glance
Goal: mobilize the diaphragm for a full, calm, oxygen-efficient breath.
Posture: lying down or seated, one hand on the belly, one on the chest.
Rhythm: slow nasal inhalation (belly rises) · gentle exhalation (belly relaxes).
Ideal for: preparing for apnea, recovering, recentering, falling asleep.
1. Definition and Objectives
Diaphragmatic breathing primarily mobilizes the diaphragm, causing a natural expansion of the abdomen during inhalation.
Primary objectives
- Optimize lung capacity.
- Decrease heart rate.
- Reduce oxygen consumption (essential for apnea).
- Induce a state of deep calm.
2. Functional Principle
As it descends during inhalation, the diaphragm draws air toward the lower lungs and massages the abdominal organs. This full, slow, regular movement activates the parasympathetic nervous system: heart rate slows, oxygen consumption drops, and the body enters a state of calm conducive to apnea.
3. Core Technique
Technique
- Lie down or sit comfortably.
- Place one hand on the belly, the other on the chest.
- Inhale slowly through the nose: the belly rises.
- Exhale gently: the belly relaxes.
- Repeat for 5 to 10 minutes.
In apnea
Used before dives to relax the body, stabilize heart rate, and lower O₂ consumption.
4. Applications
- Preparation before a dive or static apnea.
- Recovery after physical exertion.
- Recentering in stressful situations.
- Bedtime wind-down ritual.
5. Audience and Contraindications
Recommended audience
- Beginners in breathing or meditation.
- Practitioners of yoga, martial arts, singing, apnea.
- Stressed individuals or those in respiratory rehabilitation.
Contraindications
- Rare; consult a doctor in case of serious pathologies.
6. When to Practice
Ideal moments
- Before apnea, to prepare.
- After exertion, to recover.
- In the morning, to awaken the body.
- In the evening, to fall asleep calmly.
- In stressful situations, to recenter oneself.
7. Origins and History
Roots
- Used since ancient times in yoga (prāṇāyāma).
- Central in Eastern martial arts (hara, dantian).
- Rediscovered in modern medicine for its anti-stress effects.
- Basic practice in contemporary freediving.
8. Documentary Sources and References
- Yoga Sūtras of Patañjali.
- Qi Gong texts, Japanese Budō.
- Scientific studies (Frontiers in Psychology, 2017).
- AIDA / Apnea Academy / SSI Freediving protocols.
9. Variations and Deepening
Adaptations
- 4-7-8 (relaxation method).
- In cardiac coherence.
- With visualization or music.
- In movement: yoga, Qi Gong, Tai Chi.
10. Benefits
Mind
- Inner calm.
- Reduction of anxiety.
- Improved concentration.
Body
- Reduced heart rate.
- Better oxygenation.
- Strengthened diaphragm.
- Stimulated digestive system.
11. Advice and Precautions
To do
- Regular practice.
- On an empty stomach or after digestion.
- Mindfully, without forcing.
To avoid
- Forced or rapid practice.
- Ignoring respiratory discomfort.
- Skipping relaxation phases after exertion.
Common Mistakes
Expanding the chest instead of the belly during inhalation.
Forcing or speeding up the breath instead of keeping it full and slow.
Tensing the shoulders and neck during breathing.
Neglecting the exhalation, which should be gentle and complete.
Suggested Progression
Week 1: 5 min lying down, hand on the belly to feel the movement.
Weeks 2-3: 10 min seated, without hands, attention to the exhalation.
Then: integration before apnea and in stressful situations.
Safety
Never force the breath or induce lightheadedness.
Stop in case of respiratory discomfort.
In case of serious pulmonary or cardiac pathology, seek medical advice.
Conclusion
Diaphragmatic breathing is an essential foundation for all bodily and respiratory practices. It allows one to regain natural breath, develop mindfulness, and prepare the body for exertion or apnea. Accessible, powerful, and balancing.