DIAPHRAGMATIC BREATHING
Use the relaxation posture and practice diaphragmatic breathing for a minimum of ten to fifteen minutes twice a day.
The easiest time to practice is when you go to bed and when you first wake up in the morning. Doing it before you sleep will help you have a restful sleep.
In the relaxation posture, place your right hand on your navel, and left hand on the upper part of the chest.
Now inhale, as you inhale, your right hand will rise and as you exhale your right hand will fall.
Instead of chest going up and down, the stomach moves out and in as if you are filling a small balloon in your stomach.
This should be very gentle, no effort or work is required. Don’t try to completely fill or empty your lungs; let your body decide how much air it needs. There should be no movement at all in the left hand.
You should feel a slight movement in the lower portion of the chest cavity but the upper portion should remain still.
(Within a few moments you will become more rested and quiet.)
Do not try to force the breath.
Allow the motion to be gentle and effortless.
Notice how easy it is to breathe deeply and easily, without any effort.
Practice being an observer, or witness, allowing the body to do the breathing for you.
The evenness and balance of the breath will balance the nervous system.
Use the relaxation posture and practice diaphragmatic breathing for a minimum of ten to fifteen minutes twice a day.
The easiest time to practice is when you go to bed and when you first wake up in the morning. Doing it before you sleep will help you have a restful sleep.
In the relaxation posture, place your right hand on your navel, and left hand on the upper part of the chest.
Now inhale, as you inhale, your right hand will rise and as you exhale your right hand will fall.
Instead of chest going up and down, the stomach moves out and in as if you are filling a small balloon in your stomach.
This should be very gentle, no effort or work is required. Don’t try to completely fill or empty your lungs; let your body decide how much air it needs. There should be no movement at all in the left hand.
You should feel a slight movement in the lower portion of the chest cavity but the upper portion should remain still.
(Within a few moments you will become more rested and quiet.)
Do not try to force the breath.
Allow the motion to be gentle and effortless.
Notice how easy it is to breathe deeply and easily, without any effort.
Practice being an observer, or witness, allowing the body to do the breathing for you.
The evenness and balance of the breath will balance the nervous system.
BENEFITS:
It leads to autonomic balance and a relaxed state.
You will be less tired at the end of the day.
After a few moments of even, rhythmic diaphragmatic breathing, the feelings of pressure will disappear and you will feel more balanced and calm.
Chest breathing is our body’s emergency breathing.
Breathing techniques are used to solve a variety of problems, ranging from stress and anxiety and anger management to post-surgical care and treatment of stuttering.
Next time you feel pressure, or you are beginning to get tense, sit back and take two minutes to practice diaphragmatic breathing. Focus on your breath becoming very even and steady. Watch what happens to the pressure you feel. The situation will not have changed – the deadlines are still there, people are still making demands, problems still need your attention – but the pressure you felt have dissipated. Whenever you feel stressed or under pressure, you can use breath to restore your inner balance. The more you do this, the more skilled you become, and the greater benefit you gain.
Chest breathing is our body’s emergency breathing.
Breathing techniques are used to solve a variety of problems, ranging from stress and anxiety and anger management to post-surgical care and treatment of stuttering.
Next time you feel pressure, or you are beginning to get tense, sit back and take two minutes to practice diaphragmatic breathing. Focus on your breath becoming very even and steady. Watch what happens to the pressure you feel. The situation will not have changed – the deadlines are still there, people are still making demands, problems still need your attention – but the pressure you felt have dissipated. Whenever you feel stressed or under pressure, you can use breath to restore your inner balance. The more you do this, the more skilled you become, and the greater benefit you gain.
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