Diaphragmatic breathing technique

In the whirlwind of everyday life, where tensions and worries seem to dominate our thoughts and emotions, diaphragmatic breathing presents itself as a beacon of calm.

This ancient breathing technique is not only a physical action, but a powerful tool for reducing stress and cultivating inner tranquility. In this journey towards mastering stress and anxiety, diaphragmatic breathing becomes our most reliable ally.

Understanding Diaphragmatic Breathing: More than an Instinctive Act

Most people breathe shallowly, using only the upper part of the lungs. Diaphragmatic breathing, on the other hand, involves the use of the diaphragm, a muscle located below the lungs.

When we inhale during diaphragmatic breathing, the diaphragm contracts, allowing the lungs to fill completely with air. This type of breathing not only oxygenates the body more effectively, but also calms the nervous system, thus decreasing feelings of anxiety.

The Power of Conscious Breathing: An Act of Presence

Conscious diaphragmatic breathing anchors us in the present moment. By paying attention to each inhalation and exhalation, we disconnect from past and future worries, finding a sense of peace in the now. Regular practice of this technique trains us to become more mindful, a state of mind that allows us to handle daily stresses with greater ease and grace.

1.5.4.3. Steps to Practice Diaphragmatic Breathing

To practice diaphragmatic breathing, find a quiet place and sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen. Inhaling slowly through your nose, allow the air to fill your abdomen, pushing your hand out while keeping your chest relatively still. Feel your abdomen expand completely.

Then exhale slowly through your mouth, feeling your abdomen contract. Repeat this process for several minutes, concentrating on the sensation of the movement of the abd