Belly breathing, also called diaphragmatic or abdominal breathing, consists of breathing deeply so that the body receives the maximum supply of oxygen. While shallow breathing causes shortness of breath and anxiety, deep breathing slows the heart rate and stabilizes blood pressure. This is a great technique to do when you want to relax and reduce stress levels. Read on to learn more.
Steps
Method 1 of 3: Learn the Basics
Step 1. Inhale slowly and deeply through the nose
Let the air fill your lungs completely. Resist the urge to exhale quickly before you have fully inhaled. Of course, some practice is needed, as most people have a habit of breathing fast and shallow and don't take long, deep breaths. Concentrate as much as you can on inhaling through the nostrils, which contain fine hairs that can filter out dust and harmful substances that would otherwise reach the lungs.
- Usually we tend to inhale quickly and superficially, without knowing what we are doing; the stressors of everyday life distract from awareness of the breathing technique.
- Deep breathing helps you become more body conscious, allowing you to feel the air entering your lungs and filling them; when you are focused on that action, you are able to keep your worries away for a while.
Step 2. Let the abdomen expand
While taking a deep inhalation, allow your belly to expand by 3-5 cm; the air should flow up to the diaphragm, widening the belly as it fills up. If you look at a sleeping baby, you should see that he is breathing naturally with his abdomen; it is the belly - and not the chest - that rises and falls with each breath. By becoming an adult, one is induced to take shallow breaths and not to use the diaphragm. When emotions are held back, we tend to keep the abdomen contracted, creating tension instead of relaxing as we breathe; by learning the appropriate technique, these tensions disappear.
- Lie down, stay upright or sit very straight when practicing this exercise; it becomes much more difficult to take deep breaths if you are slumped.
- Place one hand on your abdomen and the other on your chest as you inhale; you can be sure to breathe deeply and correctly if the one on the belly rises more during the inhalation than the one on the chest.
Step 3. Breathe out completely
Slowly let the air out of your nose. As you exhale, bring your belly towards your spine and let out all the air that is in your lungs. Next, take another deep breath through your nose and continue like this. The phase of exhalation should be twice as long as that of inhalation; try to expel all the air.
Step 4. Take five consecutive deep breaths
Each of these includes both inhalation and exhalation; this method allows you to calm down immediately, slowing your heart rate and lowering the pressure, as well as distracting the mind from stressful thoughts. Find a comfortable position and practice deep breathing correctly five times in a row.
- Remember that the abdomen should rise approximately 2-3 cm above the level of the chest.
- Once you are familiar with this technique, try to do 10-20 consecutive repetitions; pay attention to the body starting to feel an increased influx of oxygen.
Step 5. Do this exercise anywhere, anytime
Once you have mastered deep breathing, you can do it to immediately reduce emotional tension when you start fidgeting or worrying; you can do it privately in a quiet environment. You can easily take five deep breaths while sitting at your desk, reading on the subway, or even when talking on the phone; use this technique as a "tool" to calm yourself down when you feel the need.
- Whenever you find that you are short of breath and taking shallow breaths, practice it to immediately feel less agitated and gain more control over the situation.
- The more you do it, the more natural it becomes; after all, remember that when you were a baby you too breathed just like that.
Method 2 of 3: Use Deep Breathing to Calm Down
Step 1. Inhale slowly for a count of four
As you inhale through your nose, count from 1 to 4 without haste; by doing so, you can maintain rhythm and focus throughout the exercise. Remember to move your abdomen outward using your diaphragm.
- This exercise works like a sedative. Whenever you feel particularly stressed or need to calm down quickly, find a quiet place and do three-step breathing at the rate of 4, 7, and 8 counts.
- You can also use this technique to fall asleep.
Step 2. Hold your breath for 7 seconds
Relax and hold your breath without inhaling or exhaling as you count to 7 or check your clock to keep time.
Step 3. Exhale for 8 seconds
Slowly let the air out of your mouth as you hold this count. Checking the duration of the exhalation and making sure it is double that of the inhalation is a perfect way to do this exercise. During the expulsion phase, contract your abdomen to get rid of as much air as possible.
Step 4. Repeat the sequence for a total of 4 breaths
Inhale again, hold your breath and exhale completely. Remember to count in each phase keeping the ratio 4: 7: 8; after four movements you should already feel calmer. Proceed with this method as needed.
Method 3 of 3: Try an Energizing Breathing Technique
Step 1. Sit with your back straight
Use a straight-backed chair and keep your spine aligned. It is the correct starting position for the breathing exercise called "bellows", which combines deep breaths with rapid ones; since the purpose is to recharge your energy, it is better to remain seated rather than lying down.
Step 2. Start with several deep and full breaths
Inhale slowly expanding the lungs and exhale with the same rhythm expelling all the air; repeat the movements for at least four times until you are completely relaxed.
Step 3. Quickly inhale and exhale through your nose for 15 seconds
Keep your mouth closed and let the air pass through your nose as quickly as possible; you should always work with the diaphragm, but as fast as you can.
- You can place a hand on your belly to make sure your abdomen rises and falls during the breaths; Unfortunately, it is easier than you think to fall into the mistake of performing bellows breathing without using the diaphragm.
- Keep your head, shoulders and neck still as your belly expands and contracts.
Step 4. Perform another cycle of 20 breaths
After a short pause, repeat the entire exercise for 20 breaths inhaling and exhaling through the nose, always moving the diaphragm.
Step 5. Do a third cycle of 30 breaths
This is the latest series that involves passing air through the nose using the diaphragm.
Step 6. Rest for a moment and continue with your normal activities
You should feel vital and ready to perform your duties at full energy for the rest of the day. Since this is such a challenging exercise, you shouldn't do it in the evening before bed.
- If you feel dizzy or dizzy while practicing, stop immediately; if you want to try again later, do fewer breaths and gradually increase until you complete the series of bellows breaths.
- Pregnant women and people suffering from panic attacks or seizures should not practice this technique.
Advice
- Don't raise and lower your upper body - let your abdomen do the work.
- Be gentle and patient.
Warnings
- If you feel dizzy or dizzy, you are breathing too fast.
- If you are asthmatic, these exercises are likely to trigger an attack.
