Bauchatmung

Bauchatmung, also known as abdominal breathing or diaphragmatic breathing, is a breathing pattern in which the diaphragm is the primary motor of inspiration. During inhalation the diaphragm contracts and moves downward, causing the abdomen to protrude as the abdominal organs are displaced and the lungs fill with air. This contrasts with Brustatmung (thoracic or chest breathing), where the upper chest and shoulder muscles are more active.

Physiologically, diaphragmatic breathing promotes more efficient ventilation, engages the lower lungs, and often reduces the work of breathing by limiting the use of accessory muscles. The exhalation is typically passive as the diaphragm relaxes. Slow, controlled diaphragmatic breaths can activate the parasympathetic nervous system, encouraging relaxation and reducing heart rate and blood pressure in some individuals.

Practice: Lie on the back with knees bent, place one hand on the chest and the other on the abdomen. Breathe in slowly through the nose, directing air toward the abdomen so the stomach rises while the chest remains relatively still. Exhale through the nose or mouth, allowing the abdomen to fall. With practice, diaphragmatic breathing can be performed seated or standing and used during gradual inhalation counting to four and exhalation to six to ten.

Applications and benefits: taught in breathing retraining for respiratory conditions such as COPD and asthma, in pulmonary rehabilitation, anxiety and stress management, meditation and singing training. Regular practice may improve ventilation efficiency, reduce respiratory rate, and promote relaxation. It is generally safe but should be adapted under medical supervision for individuals with recent abdominal surgery or certain injuries.