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Breathing Practice |
To control stress and live better, it's worth spending time each day to cultivate a habit of deep, diaphragmatic breathing. The diaphragm is the muscle between the stomach and the chest that automatically moves downward to draw air into the lungs and then moves upward to press air out.
When the body is relaxed, the diaphragm can work in smooth, slow, balanced and rhythmic cycles of inhalation and exhalation. Think of diaphragmatic breathing as though you were breathing "into your stomach." You can tell if you are breathing correctly by placing your hand on your stomach while you breathe. If your hand moves outward with each intake of breath and inward as you breathe out, you probably have it right.
You are becoming properly inspired. Let's practice. Get comfortable in your chair and place your hand lightly in the middle of your stomach. Now, remember to breathe evenly and smoothly through your nose. Pretend that you are breathing through a long tube, beginning at your nose and ending with a balloon located in your lower abdomen. Imagine gradually inflating and deflating the balloon. Take a full 4-5 seconds breathing in, pause briefly, and then breathe out for 4-5 seconds. Pause and repeat for several minutes. Think only of your breathing and counting.If it's hard to concentrate, you may count your breaths as you inhale or exhale: one one-thousand, two one-thousand, three one-thousand, four one-thousand, and so on.
Do this "deep breathing" training twice daily for 7 to10 minutes. You will improve your ability to settle yourself and increase your confidence in applying this procedure. Practice "applied breathing" by using this method of focusing on your breathing for 1 to 2 minutes any time during the day when you need a moment of relief. Instead of tensing up and smoldering in heavy traffic or waiting for an elevator, try a balanced breathing break.