Diaphragmatic Breathing

Diaphragmatic Breathing

Diaphragmatic breathing Diaphragmatic breathing, also known as abdominal breathing or deep breathing, is a technique that focuses on engaging the diaphragm to bring air deep into the lungs. This method is helpful for reducing stress, improving lung function, and enhancing relaxation.

Here are the steps to perform diaphragmatic breathing:

  • Find a Comfortable Position Sit comfortably in a chair with your back straight or lie flat on your back with your knees slightly bent. You can place a pillow under your head or knees for support. You can also practice diaphragmatic breathing while standing, but it's easier to learn when you're sitting or lying down
  • 2. Relax and Focus Close your eyes and take a moment to relax your body. Try to release any tension in your shoulders, neck, and face. It helps to clear your mind and focus on your breathing. Place one hand on your upper chest and the other just below your rib cage on your abdomen. This will help you feel the movement of your diaphragm.
  • Inhale Deeply Through Your Nose Slowly breathe in through your nose, allowing your belly to rise as your diaphragm moves downward. Make sure your chest remains relatively still while your abdomen expands. Breathe in deeply, aiming for a slow, controlled inhale. It should last about 3-4 seconds. You should feel your abdomen expanding outward, and your chest should remain calm.
  • Exhale Slowly
    After you've inhaled, exhale slowly through your mouth or nose. Focus on keeping the exhalation controlled and steady. As you exhale, allow your abdomen to fall back toward your spine. Gently engage your core muscles to help push the air out. Aim for an exhale that lasts slightly longer than your inhale, around 4-5 seconds
  • Repeat the Breathing Cycle
    Continue this cycle of inhaling deeply through your nose, allowing your abdomen to expand, and exhaling slowly through your mouth or nose, letting your abdomen fall. Try to maintain a smooth and steady rhythm with each breath. You can start with 5-10 minutes of practice and gradually increase the time as you become more comfortable with the technique
  • Focus on Relaxation As you practice diaphragmatic breathing, pay attention to how your body feels. With each exhale, try to release any stress or tension. You can also visualize the air filling up your lungs or imagine the tension leaving your body with each breath.