Abdominal breathing, also called diaphragmatic breathing, is a deep breathing process in which the body receives a full charge of oxygen. While short breathing can cause shortness of breath and anxiety, deep breathing slows the heart down and stabilizes blood pressure. This is a great technique to use when you want to relax and lower your stress levels. See the steps below to learn how to get into the habit of deep diaphragmatic breathing.
Method 1 of 3: Learning Basic Abdominal Breathing
Step 1. Breathe in slowly and deeply
Let the air fill your lungs and resist the urge to exhale quickly. Completely fill your lungs with air. It takes a little training, as many people are in the habit of breathing faster. Try to breathe as much as possible through your nose, whose hairs filter dirt from the air and keep toxins from entering the lungs.
- In our daily life, we often breathe quickly and shallowly, without being aware of breathing. Daily stress takes our attention off the breath.
- Deep breathing helps to be aware of the body. Feel the air entering your lungs and filling them. When you focus on breathing, your worries are put aside.
Step 2. Let your abdomen expand
As you inhale, your abdomen should expand a few inches. The air must travel the entire length of the respiratory tract and reach the diaphragm, causing the abdomen to expand. If you watch a baby sleeping, you will see how he naturally breathes through his diaphragm and how his abdomen expands with each inhale. When we become adults, we condition ourselves to breathe faster and through the chest. We have a habit of holding back our emotions, tensing our bodies instead of relaxing. When you learn to breathe properly, the tension will disappear.
- Lie down, stand up, or sit with your spine straight. It's harder to breathe properly with sloppy posture.
- Place one hand on your stomach and the other on your chest as you inhale. To see if you're breathing correctly, watch your hand move up and down during in-and-out breath.
Step 3. Exhale all the air
Release air through your nose or mouth. During expiration, compress the abdomen and empty the lung completely. Then inhale again and continue to breathe. Try to release twice as much air as you inhale.
Step 4. Try to take this breath at least five times in a row
You'll feel more relaxed, with a slower heart rate and lower blood pressure, and distract yourself from stressful thoughts. Get into a comfortable position and practice this breathing 5 times in a row.
- Remember that the abdomen must expand more than the chest.
- When you get practice, try breathing with this technique 10 to 20 times in a row. Notice how your body and mind feel with the oxygen charge.
Step 5. Do this exercise anytime
Now that you know how to breathe deeply, use the technique when you need to reduce stress at any time. Find a quiet place or breathe at your desk at work, on the subway or anywhere. Use your breath as an instrument to calm yourself when the need arises.
- Every time you feel that you are breathing quickly and shortly, switch to deep breathing. You will immediately feel calmer.
- The more you practice, the more natural it will become. After all, it's a breathing that we've practiced since we were children.
Method 2 of 3: Using Deep Breathing to Soothe Yourself
Step 1. Count to four as you inhale
As you draw in air through your nose, slowly count to four. Counting helps regulate breathing and concentration. Remember to move your abdomen and breathe through your diaphragm.
- This breathing exercise acts as a kind of sedative. Anytime you feel stressed or need a quick method to calm down, find a quiet place to exercise your breathing.
- You can also use this breathing to go to sleep.
Step 2. Hold air for seven seconds
Relax and hold your breath, without inhaling or exhaling, for seven seconds. You can mentally count or use a stopwatch.
Step 3. Exhale for eight seconds
Slowly let the air out through your mouth counting to eight. If you keep time, you can optimize your breathing. As you exhale, compress your abdomen to its limit.
Step 4. Repeat a total of four sequences
Inhale again, hold and exhale completely. Remember to count to maintain the pattern. After the sequel, you will feel calmer. Repeat the exercise a few more times if necessary.
Method 3 of 3: Trying an Energizing Breathing Technique
Step 1. Sit in a straight position
Sit in a straight-backed chair, leaving your spine erect. This is the correct starting position for a breathing exercise called the Bellows technique, a combination of deep and agile breathing. It serves to bring energy. Therefore, it is best to do this technique sitting down, not lying down.
Step 2. Start by breathing deeply several times
Breathe in and out slowly. Repeat this breath at least four times to completely relax.
Step 3. Quickly inhale and exhale through the nose for 15 seconds
Keep your mouth shut and breathe through your nose quickly. Breathing should be diaphragmatic but faster.
- You can place your hand on her abdomen to help, noting her movement as she breathes. The bellows technique is easier to do without compromising your diaphragm too much.
- Keep your head, neck, and shoulders still while breathing.
Step 4. Take another round of 20 breaths
After a short break, use the same technique for another 20 breaths. Breathe through your nose using your diaphragm.
Step 5. Take a third round of 30 breaths
This will be the last round. Breathe through your nose, using your diaphragm.
Step 6. Rest for a moment and get on with your day
You will feel completely energized for the rest of the day. As this technique is energizing, don't do it before going to sleep.
- If you feel dizzy or lightheaded while exercising, stop immediately. If you want to try again later, make fewer rounds and gradually build up.
- Pregnant women, people with panic disorder and people who have had epilepsy should not do this exercise.
- Do not drop your body, only the torso part should move during the exercise.
- Be kind and patient.
- If you have asthma, this exercise can trigger an attack.
- If you feel dizzy or dizzy, you are breathing too quickly.