Diaphragmatic Breathing


Introduction


Breathing is one of the most elemental acts of human life, yet in our anxious age, it is often shallow, hurried, or altogether forgotten. Diaphragmatic breathing—sometimes called “belly breathing”—is a God-given rhythm that not only sustains life but offers practical help to those suffering from anxiety, panic, and physical distress. It allows the body to activate its “rest and digest” mode, calm the heart, increase oxygen intake, and reset the nervous system.



Theologically, it may be considered a gracious provision from our Creator, who has made us both body and soul. Just as the LORD breathed into Adam’s nostrils the breath of life (Genesis 2:7 KJV), so too He graciously sustains us, moment by moment. Richard Sibbes might well say of this practice what he said of Christ’s mercy: “There is more healing in Him than disease in us.”


Scripture Focus


“The Spirit of God hath made me, and the breath of the Almighty hath given me life.” (Job 33:4 KJV)
“In returning and rest shall ye be saved; in quietness and in confidence shall be your strength.” (Isaiah 30:15 KJV)
“Be still, and know that I am God.” (Psalm 46:10 KJV)


List of Relevant Scriptures


  • Genesis 2:7 – The LORD God breathed into his nostrils the breath of life.
  • Psalm 150:6 – “Let every thing that hath breath praise the Lord.”
  • Lamentations 3:26 – “It is good that a man should both hope and quietly wait.”
  • Ezekiel 37:9–10 – “Come from the four winds, O breath, and breathe upon these slain, that they may live.”
  • John 20:22 – “He breathed on them, and saith unto them, Receive ye the Holy Ghost.”
  • 1 Kings 19:12 – God speaks in the still small voice.
  • Matthew 11:28–29 – Christ promises rest to the weary.
  • Philippians 4:6–7 – The peace of God shall keep your hearts and minds.


Overview of the Biblical Teaching on This Issue


Though Scripture does not speak of diaphragmatic breathing in clinical terms, the theme of breath as divine gift is woven throughout. The breath of God imparts life; spiritual breath sustains the soul. Christ Himself breathed upon the disciples and gave them the Holy Ghost. Breath is the channel of both physical vitality and spiritual renewal.


In the Psalms, the soul is often quieted and calmed through stillness (Psalm 131:2). Elijah met God not in the whirlwind but in the gentle whisper (1 Kings 19:12). Anxiety is not conquered by force but often by rest, stillness, and dependence. Diaphragmatic breathing aligns with this biblical principle—it helps the believer “be still” before God.


Pastoral Guidance


1. Diagnose the Disruption

Are your thoughts racing? Is your body tense, your sleep fractured, your prayers dry? Often, shallow and rapid breathing go unnoticed in times of stress, fuelling both mental and physical distress. The first step is to recognise when your breath is no longer serving you well.


2. Return to God’s Rhythm

Slow, deep breathing—inhale through the nose, allowing the belly to rise; exhale slowly through the mouth—helps settle the nervous system and fosters a space for prayer. Use this rhythm to anchor your thoughts to God’s Word.


3. Practise with Scripture

Pair your breathing with scriptural meditation. For example:

  • Inhale: “Thou wilt keep him in perfect peace”
  • Exhale: “whose mind is stayed on thee” (Isaiah 26:3 KJV)

This brings the mind and body into harmony under God’s truth.


4. Don’t Despise the Ordinary

Some may feel that focusing on the breath is “too natural” to be spiritual. But the Puritans taught that the ordinary means of grace include the sanctified use of natural helps. As Richard Baxter noted, “The body is a servant to the soul. If the body be disordered, the soul will suffer with it.”


5. Use Breathing to Ready the Soul for Worship

Before prayer, before worship, before difficult conversations—breathe. Use it to quiet the flesh so the spirit may be alert. Jesus Himself withdrew to still places for rest and renewal (Mark 6:31 KJV).


6. Teach It to Others

Whether counselling a child with panic attacks, a friend with insomnia, or a fellow church member battling chronic pain—teach them this simple, God-honouring technique. Let breathing become a spiritual discipline, a doorway to prayer, rest, and recovery.


Further Reading

  • Caroline Kent, What Time I Am Afraid... – especially chapters on “Practising a Peaceful Mind” and “Treating the Anxious Body”
  • Richard Baxter, A Christian Directory, Part I, ch. viii (“Directions for the Government of the Body”)
  • John Owen, Communion with God – reflections on spiritual rest and stillness
  • Thomas Brooks, The Secret Key of Heaven – on meditative prayer
  • Peer-reviewed journals on diaphragmatic breathing and anxiety (e.g. Journal of Clinical Psychology, Lancet Psychiatry)