Breathing Techniques for Meditation: Diaphragmatic vs. Shallow Breathing

Two women in white meditative posture, sitting cross-legged on mats in a serene room with a gong backdrop. Peaceful and calm ambiance.

1. Introduction

Breath is the gateway to our mind–body state. In meditation, the way we breathe—diaphragmatic (deep, belly) versus short (shallow, chest)—can dramatically affect relaxation, focus, and physiological balance. Let’s explore how they differ, how to use them, where they overlap, and why they matter.

2. Defining the Techniques

Diaphragmatic Breathing

• Also known as “belly,” “abdominal,” or “deep” breathing.

• Involves contracting the diaphragm to draw air deeply into the lungs, causing the abdomen to rise more than the chest.

• Encourages full oxygen exchange, slows heart rate, lowers blood pressure, and activates the parasympathetic (rest-and-digest) system.

Shallow (Chest) Breathing

• Also known as thoracic or costal breathing.

• Uses intercostal muscles to draw minimal breath into the chest, leading to rapid, inefficient breathing.

  
  

• Often linked to stress, anxiety, and poor oxygen–carbon dioxide balance.

  
  

3. Similarities & Shared Uses

Both techniques are voluntary—and can be consciously used:

• Tools like paced slow breathing and alternate-nostril breathing often emphasize deep, diaphragmatic patterns for stress and anxiety relief.

  
  

• While they function differently, both modulate autonomic responses through breath control. The key is how—deep breathing activates relaxation; shallow maintains high-alert states.

4. How to Use Each Technique

Diaphragmatic Breathing – Step-By-Step

1. Find a comfortable seated or lying position.

2. Place one hand on your chest, the other on your belly.

3. Inhale slowly through your nose (~4 seconds), letting the belly rise.

4. (Optional) Pause briefly (~2 seconds), then exhale fully.

5. Repeat for several minutes, noticing the abdominal movement.

Shallow Breathing

• Typically involuntary, but if you’re stressed, you’re likely defaulting to this.

• To consciously shift: slow the rhythm, shift focus to the belly, or use a deep technique to override.

5. Differences (and Why They Matter)

Feature	Diaphragmatic Breathing	Shallow (Chest) Breathing
Muscles used	Diaphragm	Chest/intercostal muscles
Efficiency	High—full oxygen exchange	Low—limited lung use
Relaxation response	Strong—activates parasympathetic	Weak or stress-linked
Focus in meditation	Stabilizing, grounding	Agitation, fragmented
Physiological effects	Low HR/BP, better HRV, cortisol reduction	Elevated stress response

• Physiology: Deep breathing improves heart rate variability (HRV), baroreflex sensitivity, lowers sympathetic activity, and aids autonomic balance.

• Improves pulmonary function, especially noticeable in athletes.

  
  

• Reduces cortisol (stress hormone), negative affect, and increases sustained attention.

  
  

• In clinical settings, benefits range from COPD management, GERD relief, digestive calm, to chronic pain.

• Helps in sleep and anxiety reduction (through techniques like 4-7-8 breathing).

  
  

• Chest breathing sustains activation of the sympathetic (stress) response.

6. When Each is Useful

Diaphragmatic Breathing is Key For:

• Meditation: grounding, deepening focus.

• Stress/anxiety management: rapid relaxation during high arousal.

• Health support: managing hypertension, reflux, pain, chronic conditions, sleep issues.

• Performance: better lung efficiency and focus during exercise.

Shallow Breathing Happens When:

• You’re tense, anxious, or fatigued.

• Meditation hasn’t taught you to breathe deeply yet.

The goal: catch shallow breath patterns and intentionally shift toward diaphragmatic breathing.

7. Meditation Integration

• Indoors or in meditation: begin by observing the breath—chest or belly? Transition to belly focus.

• Practice a paced deep breath, or try the 4-7-8 method: inhale 4s, hold 7s, exhale 8s—engages the diaphragm for deep parasympathetic activation.

  
  

• Over time, diaphragmatic breathing becomes intuitive and improves resilience to stress.

8. Scientific Notes & References

• Diaphragmatic Breathing Improves Physical & Emotional Health — enhancing exercise capacity, reducing anxiety, aiding COPD, GERD, migraines, heart failure.

  
  

• Stress Reduction & Physiological Benefits — lowers cortisol, improves HRV, attention, affects; activates vagus nerve and parasympathetic system.

• Pulmonary & Athletic Function — better lung test results; importance in athletes due to prevalence of dysfunctional breathing patterns.

  
  

• Sleep & Anxiety Techniques — the 4-7-8 breath pattern supports sleep, lowers heart rate, aids digestion.

  
  

• Accessible Self-Care — regulated breathing, including diaphragmatic, offers free, scalable methods to reduce stress and anxiety.

• Chest Breathing Linked to Stress — typical stress response involves upper chest breathing; diaphragmatic breathing reverses it.

9. Conclusion

Breathing is both natural and a powerful tool. Shallow (chest) breathing keeps you in reactive patterns; diaphragmatic breathing invites relaxation, clarity, resilience. In meditation and everyday life, practicing deep belly breaths can be your anchor—steady, empowering, and scientifically supported.