PAGE CONTENTS
(1) Overview
(2) Instructions
(3) Practicing
(4) Online video demonstrations
(5) Apps
(1) Overview of slow diaphragmatic breathing
Slow diaphragmatic breathing is one of the most effective ways to elicit the relaxation response, which is the body's way of counteracting the stress response.
The stress response typically results in breathing that is faster, deeper, and irregular, and often involves the chest muscles. This can result in hyperventilation, in which more oxygen is taken in than needed. The symptoms of hyperventilation can include dizziness, lightheadedness, shortness of breath, blurred vision, difficulty concentrating, and a sense of unreality.
Diaphragmatic breathing involves using your diaphragm to breathe. The diaphragm is a sheet-like muscle separating the lungs and abdomen. In diaphragmatic breathing, your abdomen will rise when you inhale, and fall when you exhale. This is in contrast to stressed breathing, which is typically centered in the chest. This skill also involves slowing your breathing, and and can also involve focusing your attention on your breathing as a form of meditation.
(2) Instructions for slow diaphragmatic breathing
These instructions are presented in two parts. First, we will focus on learning diaphragmatic breathing. Then, we'll focus on slowing your breathing. Sit in a comfortable chair, or lie down. Prior to beginning the exercise, mentally scan your body for muscle tension and allow your muscles to relax.
Part I: Diaphragmatic breathing
Step 1. Fully exhale. On your next inhalation, allow your lungs to expand gradually and take the air all the way down to the bottom of your lungs. Your belly should expand and rise as your diaphragm moves downward. There should be relatively little movement of your chest.
Step 2. Fully exhale, and allow your belly to relax and fall.
Breathe in normal amounts of air. Do not take in too much air. Breathe at your normal rate and keep your breathing smooth. When you exhale, think of the air as oozing and escaping from your nose or mouth rather than being suddenly blown out.
To feel for the correct movement, you can place one hand on your chest and the other on your belly with your little finger about 1 inch above your belly button. Your belly should be rising and falling, and there should be little movement from your chest).
Step 3. Count each breath on the inhale, and say the word "relax" on the exhale. Count up to 4, and then repeat.
Focus only on your breathing and the words. If other thoughts come to you, simply allow them to pass from your mind and return back to your breathing, the counting, and saying “relax” on the exhale.
Part II: Slowing your breathing
At the end of the inhale pause briefly (1 second or so). Then, think the word “relax” as you exhale. At the end of the exhale pause briefly. Repeat the cycle. Breathe at a rate of around 10 breaths per minute (about 3 seconds on the inhalation and 3 seconds on the exhalation).
(3) Practicing slow diaphragmatic breathing
As with all skills, learning slow diaphragmatic breathing requires practice. This is particularly true if you want to be able to use it to consistently elicit the relaxation response. Repeated regular practice is essential if you want to lower your tendency to unnecessarily trigger the stress response.
Practice this breathing exercise as often as you can. Once you understand the instructions, you can practice it in a variety of settings, including while walking, while waiting, or while watching television. Aim for at least 10 minutes of practice per day (20 minutes is better). Several brief practice sessions (e.g., 3 minutes each) may be better than one 10 minute practice.
Until you become proficient, it is unrealistic to expect that attempting to use this technique will help you to relax when you are very stressed or anxious. Also, it is unrealistic to expect that this technique will eliminate all anxiety. However, it can be used as a technique to help you continue to approach things that make you anxious.
(4) Online video
A video of the movement of the diaphragm
(5) Apps
Breathe 2 Relax - From the National Center for Telehealth: A downloadable app that provides instruction on diaphragmatic breathing.
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