Breathing is the most basic movement we repeat tens of thousands of times a day.
However, most people only take shallow chest breaths, which keeps their bodies in a constant state of tension.
Abdominal breathing, especially deep breathing using the diaphragm,
Fill your lungs with air and move your core muscles.
It makes both body and mind comfortable.
📌 Why abdominal breathing is important
- Improved lung capacity and cardiopulmonary function
- Stress relief and psychological stability
- Improved digestive function
- Activate core muscles
- Enhance blood circulation and immunity
As your breathing deepens, your body relaxes and your energy is used more efficiently.
For people who often have a stuffy nose due to allergies or rhinitis
It is effective in helping you develop the habit of breathing through your nose and relieving tension.
🧠 Back Pain and Core Muscles
Back pain is more likely to be caused by a specific trauma than by lumbar instabilityIt often starts from .
At this time, the local core muscles that support the spine play an important role.
Abdominal breathing naturally activates these muscles.
Reduces the strain on your back and increases stability.
Major local core muscles
- Diaphragm – Center of breathing
- Transverse Abdominis – Deep muscles that surround the abdomen
- Lumbar multifidus muscle – Muscles that support the spine
- Pelvic floor muscles – Muscles that support the pelvis
🌟 The benefits of abdominal/diaphragmatic breathing
Diaphragmatic breathing is not just a simple breathing habit.
Non-pharmacological pain management methods that strengthen core muscles and increase spinal stability.am.
Deep breathing is also effective in improving sleep quality and restoring concentration.
This is the easiest habit to recommend to anyone who wants to regain balance between body and mind.
- Strengthens local core muscles stably and efficiently
- Improved lumbar stability → Reduced back pain
- Relaxation → Reduced stress and fatigue
- Easy to practice in everyday life
🧘♀️ Abdominal Breathing Practice Guide
1. Practice lying down (recommended for beginners)
- Lie down comfortably with your knees up.
- Place one hand on your chest and the other on your abdomen (under your ribs).
- Inhale through your nose, letting your stomach rise,
- Exhale slowly through your mouth, allowing your stomach to go down.
- Repeat 10 to 15 times
2. Practice sitting or standing (when you get used to it)
- When sitting, keep your knees at a right angle, and when standing, relax your shoulders, neck, and head.
- Inhale through your nose, letting your belly expand forward,
- Exhale through your mouth and pull your stomach in.
- Repeat 10 to 15 times
💬 “Just changing your breathing can reduce back pain!”
If you practice consistently, you will make bigger changes than you think.
🧩 Finishing
Diaphragmatic breathing can be achieved simply by changing the breathing method.
It is a powerful way to relax your body and even reduce back pain.
Even just occasionally, I feel better and my head becomes clearer.
If you repeat this for 5 minutes every day, your body's center will become stable and your back and breathing will become healthy.
Let's take a moment today to take care of our breathing.
