Throughout a lifetime, most people will take hundreds of millions of breaths. Akin to background music at a department store, however, most of these inhalations and exhalations will go unnoticed.

But unlike other automatic processes in the body, we can have direct control over our respiration. For millennia, people have used this control to consciously augment their breathing patterns and improve their health.

One of the health benefits of purposeful breathing is the regulation of anxiety, stress and mood. Breathing has been described as the link between motion and emotion and can have a powerful impact on our inner world through its influence on the parasympathetic nervous system.

Breathing is perhaps the most fundamental movement pattern in the body. It ideal breathing stereotype is known as diaphragmatic breathing as it utilizes proper activation of the diaphragm, the primary muscle of respiration.

The diaphragm is a muscle that forms the floor of the ribcage. It descends during inhalation, resulting in expansion of the abdomen, and elevates during exhalation. This diaphragmatic breathing pattern is readily apparent if you have ever watched a baby breathe. Their midsection expands outward and returns to the neutral position as they breathe in and out, corresponding to the rhythmic cycle of the diaphragm.

As we mature and become adults, this natural diaphragmatic breathing style tends to fall by the wayside. Whether due to stress, prolonged sitting or the societal pressure to suck in our midsections, our breathing patterns become dominated by movement of the ribcage. Rather than emphasis being on the diaphragm, most of us inhale and exhale through movement of the chest.

Thankfully, the way we breathe can be changed with conscious effort. Restoring a diaphragmatic breathing pattern can have far-reaching effects on the body and mind. Through practice, we can revert back to a breathing stereotype that more closely resembles a baby’s.

If you are physically able to engage in a mild breathing exercise, begin sitting or lying on your back with hips and knees bent and feet flat on the ground. Place one hand on your chest and the other hand on your belly. Slowly inhale for a count of four, then exhale for a count of four. Both inhalation and exhalation should be through your nose. Repeat for several minutes.

You want to feel your belly hand move while your chest hand remains relatively still. This pattern signals activation of your diaphragm, which might be difficult at first, but you can develop proper technique with practice.

Once you are able to master the fundamentals of diaphragmatic breathing, you can progress to more complex routines. There are numerous breathing practices offered in books and on the internet, many of which can elevate mood and promote calm.

Diaphragmatic breathing triggers the body’s relaxation response and improves our ability to manage stress. Breathing in this fashion can help mitigate symptoms of depression, anxiety, and insomnia, making it an essential component in the holistic management of mental health.

Dr. Jordan Duncan writes a monthly health column for Kitsap News Group. He is the owner of Silverdale Sport & Spine.