Our brain controls our breathing to a large extent without us being aware of it. We work, watch TV, listen to music and sleep while our respiratory system functions in the background, maintaining our lives. However, the pattern of unconscious inhalation and exhalation is not always effective in meeting the needs of our daily life. For example, we often overexert ourselves in response to stress. The human ability to control our breathing is one of the most powerful tools we have. By using our breathing, we can, for example, significantly reduce anxiety. The basics of breathing practices begin with mastering diaphragmatic breathing. What is diaphragmatic breathing? Diaphragmatic breathing is a deep breathing technique that focuses on actively contracting the diaphragm. We inhale slowly and deeply through the nose using the diaphragm, which causes the abdomen to rise, trying to keep the chest rise minimally. Rhythmic slow and deep inhalations followed by exhalations at equal intervals improve oxygen saturation, which is associated with improved physical and psychological well-being. This balances the autonomic nervous system, causing a parasympathetic response. In its structure, the diaphragm is a large layer of muscles and tendons located directly under the lungs and above the liver. They enclose the chest and separate the thoracic cavity (cardiovascular and respiratory systems) from the abdominal cavity (digestive and reproductive systems). Functionally, the diaphragm is the main muscle of breathing. Our lungs do not function independently and require muscles to function. When we inhale, the diaphragm contracts and flattens, allowing the lungs to expand and the belly to rise. When we exhale, the diaphragm relaxes and takes on the shape of a double dome, pushing air out of the lungs. Diaphragmatic breathing is the basis of any breathing practice and breathwork practice begins with mastering diaphragmatic breathing. The goal is to achieve a skill where diaphragmatic breathing is second nature and happens without much conscious effort. Breathing techniques can be varied at this stage to improve our sleep, motivation and learning, and reduce stress. Since the lungs do not work on their own, we need to use our muscles to breathe. The difference between diaphragmatic breathing and thoracic breathing is simply the muscles we choose to use. Diaphragmatic breathing requires active control of the diaphragm. Focus on this area of ​​muscle as you inhale to fully expand the lungs and allow oxygen to flow into our bloodstream and tissues. Expansion of the chest is kept to a minimum. Chest breathing. Chest breathing occurs when we use the muscles of the upper chest. When these muscles are used, there is a noticeable movement of the upper chest. The inhalation during thoracic breathing is shallow and restricts the chest space for the lungs to expand, which ultimately reduces the amount of oxygen entering our body and increases the level of carbon dioxide. Rapid chest breathing increases the activity of the sympathetic nervous system, resulting in what appears to be a stress response. The effects of slow breathing demonstrate its potential for improving the health of the cardiovascular, respiratory and digestive systems, as well as regulating the nervous system individually and as a whole system . Of interest for mental health is the effect of slow breathing on the autonomic nervous system and the transition to the dominance of the parasympathetic system. Diaphragmatic breathing reduces anxiety levels. A pilot study of healthy adults found that diaphragmatic breathing reduced self-reported anxiety and physiological measures of anxiety, including