Training: Diaphragmatic Breathing

Diaphragmatic breathing allows one to take normal breaths while maximizing the amount of oxygen that goes into the bloodstream. It is a way of interrupting the "Fight or Flight" response and triggering the body's normal relaxation response. Why not give it a try!

Click on the image below to go the the Diaphragmatic Breathing video.

diaphragmatic breathing

 

 

 

 

 

 

 

 

 

Sometimes beginners will use Diaphragmatic Breathing before they have mastered it, and consequently their results aren't as effective as they could be and they lose confidence. Ideally, you should practice Diaphragmatic Breathing for two weeks before you use it when you are anxious.

 

Download Audio Icon

You can also dowload just the zipped audio file of the Diaphragmatic Breathing exercise. Diaphragmatic_Breathing

 

FAQs - Frequently Asked Questions

1) How will knowing how to do diaphragmatic breathing help me with my stress?

2) I can't keep my chest from moving when I breathe. What's wrong?

3) I feel anxious or light-headed when I breathe with my diaphragm. What should I do?

How will knowing how to do diaphragmatic breathing help me with my stress?

By getting more oxygen into your lungs, and then into your blood stream, your muscles will have more "fuel" and the heart will need to beat less quickly and with less effort. When this occurs, the amazing and complex interplay between the brain and the various hormone-producing parts of the body (like the adrenal cortex) will change and smaller amounts of stress hormones will be released. The liver and kidneys will then be able to "catch up" with all of the stress hormones in the blood stream and the fight or flight response decreases and then ultimately stops.

I can't keep my chest from moving when I breathe. What's wrong?

It takes practice to breathe with the abdominal muscles. If you are someone who is used to breathing with the upper part of your chest, it may take a while until you get the "feel" of what the new breathing method it supposed to feel like in your body. Go back and review the video again and continue to practice. Don't give up! It really works!

I feel anxious or light-headed when I breathe with my diaphragm. What should I do?

If you feel light-headed, just hold your breath for just a second or two and then release it. It's possible you were in the very early stages of hyperventilation. Paradoxically it occurs when the amount of carbon dioxide in the blood is below where it should be. Holding your breath for just a second or two allows the carbon dioxide to increase just enough to return things to normal.

Remember to Think Small

Think Small IconWhat's one small thing you can do to reduce your stress? Try it as an experiment and see what happens. You can always go back to your old way of doing things.

 

 

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