Follow This Great Breathing Technique to Quell Anxiety
When we are stressed, taking a deep breath
and then letting it out often helps relax us a little. Our breath is a
powerful tool that helps ease stress and makes us more relaxed. The
great thing is that we have the power to deliberately change our
breathing.
You may already know how breath control is
used in practices like yoga, tai chi, and many types of meditation. Such
simple breathing techniques can make a big difference in reducing your
stress.
One type of breathing exercise that can be particularly helpful for
relaxation is diaphragmatic breathing.
What is Diaphragmatic Breathing?
When we breathe normally, we don’t use the
full capacity of the lungs. The muscles that control the movement of the
lungs are those located between the ribs and the diaphragm (a large,
dome-shaped muscle located below the lungs that contracts and flattens
when you inhale). The lungs rely on the diaphragm to help with the
movement of air in and out. Diaphragmatic breathing, or deep breathing
from the diaphragm rather than the chest, is a technique that increases
lung efficiency.
This exercise fully engages the stomach,
abdominal muscles, and diaphragm when breathing. In essence, the general
aim is to actively pull the diaphragm down with each inward breath.
This allows the lungs to fill more efficiently.
Diaphragmatic breathing, also called abdominal breathing, can improve
relaxation and reduce blood pressure and heart rate. This breathing
exercise also helps strengthen your diaphragm – in a way, you will be
training your diaphragm muscle to be better at its job.
How Is Diaphragmatic Breathing Beneficial?
A 2017 study found that diaphragmatic
breathing can help reduce the levels of the stress hormone cortisol in
the body. Therefore, this exercise can be useful in alleviating symptoms
of stress and anxiety.
When we are under stress or become anxious, we tend to take short
breaths using our shoulders instead of our diaphragm to move air in and
out of our lungs. This disturbs the balance of gases in the body. Also,
our heart beats faster, and our breathing rate increases.
During diaphragmatic breathing, you consciously become aware of your
breathing and regulate its depth and rate. By doing so, you lower your
likelihood of spiraling into a panic when you’re anxious or stressed.
Moderate evidence also suggests that diaphragmatic breathing can help
improve the quality of life for people with asthma. However, asthma
sufferers should first perform the exercise under the guidance of a
healthcare professional.
How to Practice Diaphragmatic
Breathing
Diaphragmatic breathing is best practiced in a relaxed and safe
environment at home. Follow the instructions below to perform this
breathing technique.
1. Lie down on your back on a flat surface
or in bed. You can place a pillow under your knees and under the head to
keep your body comfortable.
2. Place one hand on the middle of the upper chest and the other just
below your rib cage but above the diaphragm.
3. Take a deep breath from your abdomen and count to three. As you
inhale, you should feel your stomach rise. Make sure the hand on your
chest doesn’t move. This will allow the diaphragm to work more
effectively with your abdomen instead of your chest.
4. Now exhale through pursed lips while counting to three. As you
exhale, your stomach should fall back down. The hand on your chest
should stay still. The hand on your stomach should rise and fall as your
diaphragm expands and contracts with each breath.
5. Continue this exercise for five to ten
minutes. With each breath allow any tension in your body to fade away.
At first, you might get tired during the exercise. But don’t give up,
and keep at it. With practice, it will become easier, and you will feel
better after each session. To make things more comfortable, consider
playing some light music. For best results, practice this breathing
exercise for 5–10 minutes at a time at least two to three times a day.
You can gradually increase the amount and can even progress to doing
this exercise sitting up.
Note: People with lung conditions like Chronic Obstructive Pulmonary
Disease (COPD) or asthma should consult with their doctor before
beginning this exercise.