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Deep Breathing

Hyperventilation or disordered breathing often occurs in stressful situations and can influence emotions and the stress experience. It is characterized by chest or shallow breathing. To reverse this response, diaphragmatic or abdominal breathing helps to:

• Rebalances the nervous system
• Allows more oxygen intake
• Releases stress and tension
• Builds energy, helps with pain
• Increases concentration, emotional mastery

How to do Diaphragmatic Breathing:

• Sit comfortably with eyes open or closed
• Place right hand over abdomen and left hand over heart.
• Breathe in slowly through your nose counting to 4 silently and exhale slowly through your nose counting silently to 4. Fill lungs to capacity as you breathe.
• As you breathe in, your belly comes out. As you breathe out your belly moves in.
• Repeat in cycles of 4 breathes. Rest between cycles.
• Keep breaths silent, slow, and comfortable
• Practice daily without distractions