To take a deep breath, focus on using your diaphragm, the muscle below your lungs. This allows for a fuller, more calming breath than shallow chest breathing.
Diaphragmatic Breathing: A Step-by-Step Guide
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Find a Comfortable Position: Sit or lie down in a relaxed position. You can support your knees with pillows if lying down. (Source: WebMD Stress Relief Breathing Techniques)
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Place Your Hands: Place one hand on your chest and the other on your abdomen, just below your rib cage. (Source: WebMD Deep Breathing: Step-by-Step Stress Relief)
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Inhale Slowly: Breathe in slowly and deeply through your nose. Focus on expanding your abdomen, feeling your lower hand rise. Your chest should move minimally. (Source: NHS Breathing Exercises for Stress, Cleveland Clinic Diaphragmatic Breathing) Imagine filling your lungs from the bottom up, like filling a balloon in your belly. (Source: Torbay and South Devon NHS Deep Breathing Exercise)
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Hold (Optional): Briefly hold your breath, if comfortable.
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Exhale Slowly: Slowly exhale through your mouth, feeling your abdomen fall. Let the air out completely. Try counting to five while inhaling and five while exhaling. (Source: YouTube video: Deep Breathing Technique)
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Repeat: Repeat this process several times, aiming for four repetitions initially, then reassess your needs. (Source: YouTube video: Deep Breathing Technique)
Benefits of Deep Breathing
- Reduces stress and anxiety. (Source: Harvard Health Relaxation Techniques, Healthline 10 Breathing Techniques)
- Lowers oxygen demand and reduces breathing effort. (Source: Cleveland Clinic Diaphragmatic Breathing)
- Can alleviate shortness of breath. (Source: Healthline 10 Breathing Techniques)
