The power of diaphragmatic breathing in yoga

How conscious breathing can deepen your practice and relax your body

Breathing plays a central role in yoga practice. It connects body and mind, directs our attention inwards and, if used correctly, can significantly increase the mobility of the entire body. To this end, performing the Diaphragmatic breathing an important tool. In this article, I will show you how you can consciously use diaphragmatic breathing in yoga and practise it in various positions.

What is diaphragmatic breathing?

Diaphragmatic breathing uses our most important breathing muscle - the diaphragm - to consciously direct the breath into the lower part of the chest. Instead of shallow chest breathing or pure abdominal breathing, which is often preferred in yoga, you breathe deeply into the rib area. This causes the lower ribs to expand, especially laterally, and contract again as you exhale. Meanwhile, as you inhale, the diaphragm lowers together with the pelvic floor and lifts back towards the ribcage as you exhale. This results in an expansion of the entire upper body and pelvis during inhalation and a gentle contraction with slight activation of the lateral abdominal muscles during exhalation. As a result, diaphragmatic breathing has a positive influence on our mobility and, last but not least, on our slim line through the gentle training of the abdominal muscles.

Why is pure abdominal breathing not a good breathing technique in everyday life?

In many yoga classes, it is emphasized that we should breathe into our belly. This can help to calm the nervous system and certainly has a place in yoga classes. However, the lungs are located in the ribcage and our main breathing muscle, the diaphragm, is located in the area of the lower ribs, i.e. also still in the ribcage.

Pure abdominal breathing therefore does not make sufficient use of our full breathing capacity and can contribute to increasing this, especially in people with a hollow back.

Those who predominantly practise abdominal breathing (or even very shallow chest breathing) in yoga and in everyday life often find it difficult to get the ribs moving during diaphragmatic breathing, as there is too much tension in the intercostal area (the area between the ribs). This is precisely why simply changing your breathing from abdominal to diaphragmatic breathing during a yoga class and/or in everyday life can bring about a huge change in the body. In particular, neck, jaw, shoulder and back pain can be reduced or prevented.

Practicing diaphragmatic breathing

I have recorded a 90-minute yoga video for you in which the focus is on diaphragmatic breathing. You can find it here:

Alternatively, you can find some exercises below that you can do and in which you can feel your diaphragmatic breathing particularly well:

1. arrive: Observe your breath

2. adho mukha virasana with lateral stretch

• Sit in the child's pose (Adho Mukha Virasana): knees open, big toes together, upper body leaning forward.
• Breathe consciously into your diaphragm and feel how your ribs press against your thighs. If you don't feel this connection, bring your knees a little closer together.
• Move your arms to your left side and rest your stomach on your left thigh.
• Breathe specifically into the stretched right flank and remain here for 6-8 deep breaths.
• If you want to increase the intensity, use your fingertips.
• Then switch sides: move your arms to the right and consciously breathe into your left flank. This will help you to train the mobility and awareness of your ribs on both sides.

3. deep breathing in Malasana

4. tadasana with diaphragmatic breathing

5. balance with breathing: the tree (Vrikshasana)

• Bring your hands together in front of your heart
• Shift your weight onto your right leg
• Come into a variation of the tree: foot on the ground, on the shin or higher up - whatever you like.
• Concentrate on your breathing and then start with a flowing movement:
  Einatmung: Arme weit zur Seite öffnen, Handflächen zeigen nach außen
  Ausatmung: Hände zurück ins Namaskara Mudra
• Synchronisiere deinen Atem mit der Bewegung.
• Bleibe hier für 6-8 Atemzüge und wechsle dann die Seite.

6. Rückbeuge im Liegen mit Block oder Kissen

• Lie on your back
• Platziere einen Block oder ein Kissen unter dem oberen Rücken, direkt unterhalb der Halswirbelsäule.
• Achte darauf, dass dein Kopf bequem liegt – nutze gegebenenfalls eine gefaltete Decke.
• Lass die Arme in 90° ausgebreitet liegen oder hebe sie über den Kopf.
• Finde deine tiefe Zwerchfellatmung. Spürst du Unterschiede zwischen linker und rechter Seite? Bringe hier gerne auch die Hände an die Rippen für mehr Feedback.
• Wenn du magst, bringe zusätzlich die Atmung in Richtung Schlüsselbeine – der Brustkorb hebt sich, die Schultern bleiben entspannt.
• Für die letzte Intensivierung strecke Arme und Beine in die Länge, verschränke optional die Hände über dem Kopf, atme tief.
• Bleibe für 6-8 Atemzüge in dieser Position

Fazit: Zwerchfellatmung als Schlüssel zur Mobilität

Die bewusste Atmung in den Zwerchfell- und Rippenbereich hilft dir nicht nur, körperlich zu entspannen – sie ist ein direkter Weg zu mehr Mobilität, Körperbewusstsein, innerer Ruhe und einer tieferen Verbindung mit dir selbst. Integriere diese Techniken regelmäßig in deine Yogapraxis, um sie mit jedem Atemzug weiter zu verfeinern.

Tip: Wenn du dir unsicher bist, ob du richtig atmest – leg die Hände an die Rippen. Dein Körper gibt dir über Berührung das ehrlichste Feedback.