{"id":958,"date":"2025-08-26T08:34:15","date_gmt":"2025-08-26T08:34:15","guid":{"rendered":"https:\/\/idarto.com\/?p=958"},"modified":"2026-01-29T19:56:04","modified_gmt":"2026-01-29T19:56:04","slug":"maci-es-diaphragmalo-elposanu","status":"publish","type":"post","link":"https:\/\/idarto.com\/en\/maci-es-diafragmalo-elposanu\/","title":{"rendered":"Psychological Technique: Abdominal Breathing"},"content":{"rendered":"<p class=\"\">The diaphragm is a dome-shaped muscle at the bottom of the lungs that plays an important role in breathing. <\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"638\" height=\"360\" src=\"https:\/\/i0.wp.com\/idarto.com\/wp-content\/uploads\/2025\/08\/image.png?fit=638%2C360&amp;ssl=1\" alt=\"\" class=\"wp-image-959\" style=\"width:640px;height:auto\" srcset=\"https:\/\/i0.wp.com\/idarto.com\/wp-content\/uploads\/2025\/08\/image.png?w=638&amp;ssl=1 638w, https:\/\/i0.wp.com\/idarto.com\/wp-content\/uploads\/2025\/08\/image.png?resize=300%2C169&amp;ssl=1 300w\" sizes=\"(max-width: 638px) 100vw, 638px\" \/><\/figure>\n\n\n\n<p class=\"\">When we inhale, the diaphragm contracts (tightens) and moves downwards. This creates more space in the chest cavity, allowing the lungs to expand. When we breathe out, the opposite happens - the diaphragm relaxes and rises up into the chest cavity. <\/p>\n\n\n\n<p class=\"\">We are all born with the ability to fully engage the diaphragm to take deep, restorative breaths. But as we get older, this habit gradually fades. Everything from the stresses of everyday life to the habit of \u201csucking in our stomachs\u201d to look slimmer contributes to our shift towards shallower, less satisfying \u201cchest breathing\u201d. <\/p>\n\n\n\n<p class=\"\">Learning to breathe again with a diaphragm is useful for everyone. Diaphragmatic breathing (also called \u201cabdominal breathing\u201d or \u201cabdominal breathing\u201d) promotes full oxygen exchange - that is, the beneficial exchange of incoming oxygen for outgoing carbon dioxide. This type of breathing slows the heart rate and can lower or stabilise blood pressure.<\/p>\n\n\n\n<p class=\"\">Diaphragmatic breathing can help strengthen this muscle, which in turn allows you to spend less effort and energy breathing.<\/p>\n\n\n\n<p class=\"\">How to do it: <\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li class=\"\">Lie on your back on a flat surface (or in bed) with your knees bent. If it's more comfortable, you can leave a pillow under your head and knees.<\/li>\n\n\n\n<li class=\"\">Place one hand on your upper chest and the other on your abdomen, just below your ribs. <\/li>\n\n\n\n<li class=\"\">Inhale slowly through your nose, letting the air flow deep - into your lower abdomen. The hand on the chest should remain still while the hand on the abdomen rises. <\/li>\n\n\n\n<li class=\"\">Tighten your abdominal muscles and let them sink inwards as you exhale through pursed lips. The hand on the abdomen should lower back to the starting position.<\/li>\n<\/ol>\n\n\n\n<p class=\"\">This exercise can also be practised sitting in a chair, with knees bent, shoulders, head and neck relaxed. <\/p>\n\n\n\n<p class=\"\">Practise for 5 to 10 minutes several times a day if possible. <\/p>\n\n\n\n<p class=\"\">Diaphragmatic breathing (\u201cbelly breathing\u201d) can be easily performed with an audio recording. Access audio recordings developed by the IDARTO Centre <a href=\"https:\/\/divide.thinkific.com\/products\/courses\/360\"><strong>subscription \u201cPsychologist in your pocket\u201d<\/strong><\/a>. These and many other psychological skills can also be learned <strong><a href=\"https:\/\/idarto.com\/en\/the-meaning-of-mainities\/\">in \u201cSkills for Change\u201d<\/a><\/strong>.<\/p>\n\n\n\n<p class=\"\"><strong>Source: <\/strong><\/p>\n\n\n\n<p class=\"\">Harvard Health Publishing. (2016, 10 March). <em>Learning diaphragmatic breathing<\/em>. <em>Harvard Health Publishing<\/em>. Retrieved August 26, 2025, from <a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/learning-diaphragmatic-breathing\">https:\/\/www.health.harvard.edu\/healthbeat\/learning-diaphragmatic-breathing<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Diafragma ir kupolveid\u012bgs muskulis plau\u0161u apak\u0161da\u013c\u0101, kam ir b\u016btiska lomu elpo\u0161anas proces\u0101. Kad m\u0113s ieelpojam, diafragma saraujas (saspringst) un virz\u0101s lejup. Tas rada vair\u0101k vietas kr\u016b\u0161kurvja dobum\u0101, \u013caujot plau\u0161\u0101m izplesties. Savuk\u0101rt izelpojot notiek pret\u0113jais \u2013 diafragma atsl\u0101bin\u0101s un pace\u013cas aug\u0161up kr\u016b\u0161kurvja dobum\u0101. M\u0113s visi piedzimstam ar sp\u0113ju piln\u012bb\u0101 iesaist\u012bt diafragmu, lai veiktu dzi\u013cas, atjaunojo\u0161as ieelpas. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":963,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[11],"tags":[],"class_list":["post-958","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psihologiska-tehnika"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Psiholo\u0123isk\u0101 tehnika: V\u0113dera elpo\u0161ana - ID\u0100RTO Centrs<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/idarto.com\/en\/maci-es-diaphragmalo-elposanu\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Psiholo\u0123isk\u0101 tehnika: V\u0113dera elpo\u0161ana - ID\u0100RTO Centrs\" \/>\n<meta property=\"og:description\" content=\"Diafragma ir kupolveid\u012bgs muskulis plau\u0161u apak\u0161da\u013c\u0101, kam ir b\u016btiska lomu elpo\u0161anas proces\u0101. Kad m\u0113s ieelpojam, diafragma saraujas (saspringst) un virz\u0101s lejup. Tas rada vair\u0101k vietas kr\u016b\u0161kurvja dobum\u0101, \u013caujot plau\u0161\u0101m izplesties. Savuk\u0101rt izelpojot notiek pret\u0113jais \u2013 diafragma atsl\u0101bin\u0101s un pace\u013cas aug\u0161up kr\u016b\u0161kurvja dobum\u0101. M\u0113s visi piedzimstam ar sp\u0113ju piln\u012bb\u0101 iesaist\u012bt diafragmu, lai veiktu dzi\u013cas, atjaunojo\u0161as ieelpas. 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