How Diaphragmatic Breathing Helped a Lawyer Replace Her Evening Wine Ritual

Elena, a successful lawyer, had always unwound after long court days with a glass of white wine. Though she knew there were healthier ways to relax, the habit was so ingrained she didn't know where to start. That changed when she attended a health seminar and learned about diaphragmatic breathing. Initially skeptical, she decided to try it. Within weeks, Elena found herself choosing quiet moments for breathing exercises over pouring wine. The benefits were so noticeable that she began sharing the technique with friends and colleagues, inspiring many to explore this transformative practice.

What Is Diaphragmatic Breathing?

It’s remarkable how one of life’s most basic functions—breathing—can offer such profound benefits for our well-being.

Diaphragmatic breathing differs from the short, shallow breaths many of us take, especially during stressful moments. Shallow breathing uses only a small part of our lung capacity, often causing fatigue and breathlessness. In contrast, diaphragmatic breathing fully engages the diaphragm, a powerful muscle located just below the lungs that plays a vital role in respiratory health.

When we use the diaphragm, our lungs get the space they need to expand fully. This allows them to take in more air and, in turn, more oxygen. Oxygen is essential fuel for every cell in the body, powering countless processes that keep us energized and healthy.

Diaphragmatic breathing also helps remove waste. With deeper exhalations, we release more carbon dioxide—a byproduct of metabolism. This balance—more oxygen in, more waste out—helps the body function at its best.

How Diaphragmatic Breathing Affects the Nervous System

Beyond respiratory benefits, this breathing technique can create meaningful changes in the nervous system. One key beneficiary is the vagus nerve.

The vagus nerve is the longest cranial nerve, running from the brain through the neck and into the abdomen. It’s a central part of the parasympathetic nervous system, often called the “rest and digest” system. While the sympathetic nervous system prepares us for “fight or flight,” the parasympathetic system encourages relaxation and restoration.

Diaphragmatic breathing plays a key role here. As we take deep, rhythmic breaths, we gently massage internal organs—especially the digestive tract, where the vagus nerve is abundant. This stimulation activates the vagus nerve, amplifying its calming signals.

Research by Lehrer and Gevirtz (2014) showed that stimulating the vagus nerve through practices like diaphragmatic breathing can significantly reduce stress responses. When the vagus nerve is activated, it prompts the release of acetylcholine, a neurotransmitter that calms the sympathetic nervous system. The result? A slower heart rate, smoother digestion, and a deep sense of peace.

By shifting from shallow to deep breathing, we activate the body’s built-in relaxation response. We signal that all is well, moving from high alert to tranquility. With each deep breath, we ease stress, anxiety, and tension—replacing them with calm, clarity, and balance. And this natural tool is available anytime, anywhere.

Using Diaphragmatic Breathing to Manage Alcohol Cravings

In today’s world, alcohol is often seen as a quick fix for stress. A glass of wine after work, a beer during an argument, or a shot to numb emotions—these are common scenarios. But when repeated, these habits can create reliance on alcohol to handle challenges. While alcohol may offer temporary relief, its aftereffects often worsen the stress we’re trying to escape. Disrupted sleep, increased anxiety, and even depression can result from excessive drinking.

Thankfully, regular diaphragmatic breathing can be an effective alternative.

Cravings, especially when changing drinking habits, can feel overwhelming. The urge for a drink can cloud judgment and reinforce old patterns. But taking a deep, diaphragmatic breath can powerfully interrupt that cycle.

When a craving strikes, redirect your attention by engaging the diaphragm and taking several deep breaths. This isn’t just a mental distraction—there’s a physical mechanism at work. As we’ve seen, diaphragmatic breathing stimulates the parasympathetic nervous system, the body’s natural relaxation response. Within moments, the intensity of the craving can fade, replaced by a centered calm. Think of it as hitting your internal reset button, giving your brain a chance to make a clearer choice.

More Science-Backed Benefits of Diaphragmatic Breathing

• Enhanced Lung Capacity: Unlike shallow chest breathing, diaphragmatic breathing uses the lungs’ full capacity. Over time, the lungs adapt to deeper expansion and contraction, improving gas exchange—a vital bodily function.
• Optimal Oxygenation: Each cell needs oxygen for energy. By increasing lung capacity, diaphragmatic breathing ensures a rich oxygen supply throughout the body. This boosts cellular activity, helping mitochondria produce more ATP (energy), leading to greater vitality, endurance, and stamina.
• Sharper Cognition: The brain uses about 20% of the oxygen we breathe, despite being only 2% of body weight. Better oxygenation from diaphragmatic breathing supports cognitive functions like focus, memory, problem-solving, and concentration. It may also help protect against age-related cognitive decline.
• Stronger Immune Response: A well-oxygenated body supports immune health. Improved oxygen levels aid white blood cell production and function, strengthening defenses against infection. Deep breathing also stimulates the lymphatic system, helping detoxify the body and promote faster recovery from illness.
• Better Posture: Breathing and posture are closely linked. Diaphragmatic breathing requires a neutral, upright spine to allow the diaphragm to move freely. With practice, the body naturally adopts a straighter posture, countering slouching from sitting or screen time. A straight spine reduces pressure on spinal discs, supports nerve function, and allows abdominal organs to work without constraint.

How to Practice Diaphragmatic Breathing

In a world of quick fixes, diaphragmatic breathing is a timeless practice that delivers. It’s not a complicated meditation or yoga pose—it’s about using your breath, a natural function we’ve had since birth. Here’s how to get started:

• Find Comfort: Choose a quiet, comfortable spot. Sit or lie down with your back straight and limbs relaxed.
• Hand Placement: Place one hand on your chest and the other on your abdomen. This helps you feel the breath’s movement and depth.
• The Inhale: Close your eyes and breathe in slowly through your nose. Focus on letting your abdomen rise, which shows the diaphragm is engaged.
• The Exhale: After filling your lungs, exhale through your mouth or nose. Let your abdomen fall as you release the air.
• Build Rhythm: Aim for a steady, rhythmic pattern of inhalation and exhalation. Stay mindful of the abdominal movement, especially when beginning.

Integrating Diaphragmatic Breathing Into Daily Life

You don’t need a quiet studio to benefit from diaphragmatic breathing. It’s useful in any situation. Here are simple ways to include it in your day:

• On the Elevator: Skip scrolling on your phone. Use elevator rides for a few focused breaths. You’ll feel more centered by the time you reach your floor.
• During Commercial Breaks: Instead of flipping channels, use TV ad breaks for mini relaxation sessions.
• Mid-Work Respite: Schedule three breathing breaks during intense work periods to refresh your mind and boost productivity.
• In Traffic: Turn road frustration into relaxation by focusing on deep breaths. Always prioritize safe driving.
• While Waiting in Line: Use waiting time at stores or cafes as an opportunity for mindful breathing.
• After Sending Emails: Following a stressful email, take a moment for a few deep breaths to reset emotionally before moving on.
• Before Bed: Establish a five-minute diaphragmatic breathing routine each night to promote deep, restful sleep.

Moving Forward

Reducing alcohol intake—especially when it’s been a long-term coping mechanism—is challenging. The journey includes temptations, setbacks, and doubts. But tools like diaphragmatic breathing are powerful allies, reminding us of the inner strength we possess.

As more people adopt this practice, they aren’t just swapping a drink for a breath—they’re trading temporary escape for lasting peace. In this exchange, the true winners are holistic health, mindfulness, and a life fully lived, one breath at a time.