Diaphragmatic breathing is a breathing technique that helps to increase oxygen in the body and decrease stress. When we’re stressed, we tend to only use the upper part of our lungs, or breathing with our upper chest. This shallow breathing causes a disruption in the balance of carbon dioxide and oxygen in our bodies and increases our anxiety.
Diaphragmatic breathing can be done at any time, and anywhere. You can check out the this link for guided breathing instructions or follow the simple list of steps.
- First, begin by breathing at your normal pace, inhaling and exhaling through the nose or exhaling through pursed lips.
- Rest one hand lightly on your abdomen just below your ribcage and one hand on your upper chest.
- As you inhale slowly, feel your stomach move outwards. When you exhale, feel your stomach sink inward. The hand on your chest should stay as still as possible.
- Continue to take deep breaths, feeling your stomach rise and fall. If you’re having trouble at first, try exaggerating the movements of your stomach.
- After awhile, you begin to feel more relaxed.