Diaphragmatic breathing

Introduction

When we are stressed, we have a tendency to breathe faster and more shallowly in order to bring more oxygen to our blood. Consequences include not only a headache, but also a disruption in the natural balance of gases in our body (between oxygen and carbon dioxide) which, in turn, amplifies feelings of anxiety.

During diaphragmatic breathing (see image), the abdominal cavity expands and contracts, thus, the inhalation becomes deeper and the exhalation – longer. By changing the breathing rhythm in such a way, the brain receives a signal - «Everything is fine, you can relax».

Instructions

• Settle comfortably in a chair or lie down on the floor;
• Place one hand on the chest, but the other on the stomach, just below the rib cage;
• Counting from one to five (1-2-3-4-5), breathe in slowly through the nose, so that the abdomen expands (the hand placed on the stomach rises) while the hand placed on the chest remains still);
• Hold your breath for a few seconds (you can count from 1 to 6) and then very slowly exhale through your mouth, counting from 1 to 6 (1-2-3-4-5-6) or even longer, pulling your stomach in. The hand placed on the stomach goes down;
• Repeat the exercise 8-10 times;