For this exercise, we’re going to practice what’s called diaphragmatic breathing for a couple of minutes – it’s also called abdominal breathing.
The diaphragm is a dome-shaped muscle located just below the lungs and heart, which continually contracts as you breathe in and out. It’s the primary muscle used in respiration.
What you want to do is to pace when you inhale and exhale so that you slow your breathing down. People who are anxious tend to breathe in their upper lungs (upper chest) with shallow, rapid breaths instead of breathing into their lower lungs (lower chest).
So, doing this exercise everyday for five to 10 minutes – or whenever you are feeling stressed or out of balance – can really help calm down the nervous system.
How To Do It
To start, find a comfortable position and sit upright. You may roll your shoulders back if it helps you find that sweet spot. Then, close our eyes (if that feels comfortable for you) or soften your gaze by relaxing the muscles in your eyes and face.
Place one hand on your chest and one on your stomach, and start breathing in a way that makes the hand on your stomach move. If it helps, you can imagine your stomach as a balloon that inflates and deflates.
- Now begin to inhale through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale for 4 second through your nose
- And hold for 4 seconds
Again,
- Breath in through your nose for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- And hold for 4 seconds
Repeat this seven times on your own. Give yourself the time to experience the benefits of this exercise.
When you’ve completed all the cycles, open your eyes if they were closed and come back to the room.
