Fundamentals and technique of deep breathing

Diaphragmatic breathing, also known as deep or abdominal breathing, is one of the simplest, most accessible, and most effective relaxation techniques for reducing the physiological activation associated with anxiety and stress.

It is based on using the diaphragm, a muscle located below the lungs, to take more complete and calm breaths.

Anxious Breathing vs. Diaphragmatic Breathing

When a person is anxious, their breathing tends to become rapid, shallow, and thoracic (using primarily the upper chest).

This breathing pattern can actually exacerbate anxiety symptoms, such as shortness of breath or palpitations.

Diaphragmatic breathing, on the other hand, is slower, deeper, and focuses on the movement of the abdomen.

It is the natural type of breathing we have when we are relaxed or when we sleep.

By practicing it consciously, we can activate the body's relaxation response.

Basic Diaphragmatic Breathing Technique

The procedure for practicing diaphragmatic breathing is as follows:

• Comfortable Posture: Find a comfortable position, either sitting with your back straight or lying on your back.

• Hand Placement: Place one hand on your chest and the other on your abdomen, just below your ribs. This helps you become aware of the breathing movement.

• Slow, Deep Nasal Inhalation: Inhale slowly through your nose, directing the air toward the lower part of your lungs, so that the hand placed on your abdomen rises noticeably, while the hand on your chest remains relatively still. This is to "fill the abdomen" with air.

• Short Pause (Optional): You can pause briefly after inhaling.

• Slow, Controlled Exhalation: Exhale slowly through your mouth or nose, allowing your abdomen to gradually descend. The exhalation is usually slightly longer than the inhalation.

• Repetition: Repeat this cycle several times, maintaining a slow, smooth, and regular rhythm.

Focus and Benefits

During the practice, it is helpful to focus your attention on the sensations of the breath: the air going in and out, the movement of the abdomen.

If the mind wanders, it is gently brought back to focusing on the breath.

Diaphragmatic breathing helps slow the heart rate, reduce muscle tension, calm the nervous system, and induce a state of overall relaxation.

It is a tool that can be used anytime, anywhere to manage acute anxiety or as a regular practice to reduce overall stress levels.