Diaphragmatic Breathing

The BEST, MOST IMPORTANT
Stress Management Technique!

As far as stress management techniques go...

Diaphragmatic Breathing is a must!

It is the single most important stress management technique or relaxation technique for anyone who wants to feel relaxed-and-at-ease.

But...

I bet it didn't work.

If you don't already know how to do diaphragmatic breathing or have a regular breathing practice...

To try to breathe deeply for the first time when you're stressed is like asking someone who can't read to write a novel...

It just isn't going to happen.

So since this is the most important and useful stress management technique that I know, I've given you all the information you need to know right here...

So... How do we do diaphragmatic breathing?

Watch this video of the movement of the diaphragm and ribs during breathing.

As you can see in the video, your diaphragm is dome shaped. When we do belly breathing the diaphragm flattens down, the ribs expand out, and the lungs are able to fully expand down and out. At the same time the organs of the belly are gently pushed out.

If our body is completely relaxed the spine becomes involved and there is movement from your head to your feet.

The following audio will guide you through how to do that movement and then full diaphragmatic breathing.

Are you ready? Listen and follow along to this audio.

If you'd like to practice more at home consider my CD/mp3 Time to Breathe and Relax: Guided Meditation and Relaxation Exercises. Among other things it includes a breathing meditation.

Diaphragmatic Breathing Instructions

Lie on the floor with your knees bent and your feet flat on the floor. If you are unable to lie on the floor, you can do this sitting in a straight backed chair - just sit all the way back so that your back has full contact with the chair.

The first thing to do is to learn how to do the movement of the torso as you breathe...

So, slightly arch the small of your back AWAY from the ground (or the chair) so that your belly button moves upwards and towards the ceiling. Let your back relax and allow your chin to drop as you do this. We want the movement of your whole spine to be involved!

Sometimes when I give this instruction a few people push the small of their backs into the ground - like a pelvic tilt in an exercise class where you tense your buttocks. This is NOT what we are doing here.

We are tilting the pelvis but in such a way that the lower spine moves away from the ground not towards it. So that when you do this you might be able to slip a flat object under the small of your back.

This slight arching of the small of the back and gentle movement of the whole torso is the movement of the inhale.

Next allow the small of your back and your chin to gently return to neutral. This is the movement of the exhale.

Do these movements a few times without consciously breathing and let your body get used to them. Be as loose as possible so that your spine can move freely.

If you have been tense and stressed for a while, your back may not be able to move freely. Do not despair, with practice you will get this!

Now add the breath. As you gently breathe in allow the small of your back to lift away from the ground, your belly button to move upwards and towards the ceiling, and your chin to drop. As you breathe out, let your body return to neutral.

Some people's chins want to lift away from their chest rather than fall towards their chest. I recommend that as you are getting used to this practice that you let your body move gently in the way it wants to. This isn't about increasing your tension level - it's about releasing it.

Over time as you practice diaphragmatic breathing consciously and fully, your muscles will let go and the natural movement of the chin falling to the chest will happen easily.

For relaxation purposes, breathe in and out through the nose if possible. It is fine if you are congested to breathe through the mouth. I don't recommend breathing in through the nose and out through the mouth. However, each type of breath feels different. Try them all and see what feels the most relaxing to you.

Here's a hint...
If you put one hand on your chest and one hand on your belly you'll be able to feel the movement of your torso as you breathe. For relaxing diaphragmatic breaths, the inhale fills the belly first then the chest... and leaves the chest first and then the belly.

To really RELAX - lengthen your breath cycle. A breath cycle is the total breath - inhale and exhale. Most of us breathe in and out in about 2-4 seconds. To really relax... over time you can extend your breath cycle to 20 seconds or more... 10 on the inhale and 10 on the exhale. This is the best.

If you still have questions about diaphragmatic breathing or conscious breathing, contact me!