Diaphragmatic Breathing
Overview
Diaphragmatic breathing (often referred to as abdominal or belly breathing) is the natural breathing technique of a newborn infant. It is practiced by inhaling deep into the lower lungs, which causes the diaphragm muscle of the chest cavity to expand downward, pushing the abdomen out. Upon exhaling, the abdomen relaxes inward. There may be a little movement in the lower chest with each breath, but the primary and the most noticeable movement should be from the abdomen.
The breath should be relaxed and natural, not a forced inhale and exhale. Place your full attention on each expansion and relaxation of the belly. Should your attention wander, then slowly and gently bring it back to the breath and the expansion and relaxation of the belly. Be accepting and non-judgmental of whatever happens with the breathing process. Notice the regularity, depth and smoothness of each breath.
To make it easier to relearn this technique place one of your hands on your abdomen and the other on your middle chest. Notice which hand is rising and falling with each breath. It may be easier to notice your hands moving rather than your abdomen or chest.
If you have difficulty in generating a belly breath, be patient and keep practicing. As you relax you may notice the depth and frequency of the breath to become shallower and slower. This is normal, and you may even fall asleep as you relax.
Frequency
Ten minutes in the morning and evening daily. Practice throughout the day and for as long as possible, even if it is only for thirty seconds while standing in the grocery line, doing household chores or while watching television and especially when you find yourself getting agitated, angry, frustrated, jealous or stressed.
Posture
It may be easier to learn this technique lying down although it can also be practiced standing, walking and sitting.
Benefit
Self healing by stimulating and toning the parasympathetic nervous system which helps calm the mind, emotions and body while alleviating the feeling of pain.
Overview
Diaphragmatic breathing (often referred to as abdominal or belly breathing) is the natural breathing technique of a newborn infant. It is practiced by inhaling deep into the lower lungs, which causes the diaphragm muscle of the chest cavity to expand downward, pushing the abdomen out. Upon exhaling, the abdomen relaxes inward. There may be a little movement in the lower chest with each breath, but the primary and the most noticeable movement should be from the abdomen.
The breath should be relaxed and natural, not a forced inhale and exhale. Place your full attention on each expansion and relaxation of the belly. Should your attention wander, then slowly and gently bring it back to the breath and the expansion and relaxation of the belly. Be accepting and non-judgmental of whatever happens with the breathing process. Notice the regularity, depth and smoothness of each breath.
To make it easier to relearn this technique place one of your hands on your abdomen and the other on your middle chest. Notice which hand is rising and falling with each breath. It may be easier to notice your hands moving rather than your abdomen or chest.
If you have difficulty in generating a belly breath, be patient and keep practicing. As you relax you may notice the depth and frequency of the breath to become shallower and slower. This is normal, and you may even fall asleep as you relax.
Frequency
Ten minutes in the morning and evening daily. Practice throughout the day and for as long as possible, even if it is only for thirty seconds while standing in the grocery line, doing household chores or while watching television and especially when you find yourself getting agitated, angry, frustrated, jealous or stressed.
Posture
It may be easier to learn this technique lying down although it can also be practiced standing, walking and sitting.
Benefit
Self healing by stimulating and toning the parasympathetic nervous system which helps calm the mind, emotions and body while alleviating the feeling of pain.