Diaphragmatic Breathing Practice:

Transcript

Step 1: Sit Comfortably:

  • Come to sit on your sitz bones. Sit upright with your feet flat on the floor, about hip-width apart. Make sure you are sitting on your sitz bones and that your shoulders are relaxed.

Step 2: Place Your Hands on your body for Feedback

  • Place one hand on your upper chest and the other hand on your belly, just below your ribcage. This will help you monitor the movement of your diaphragm and ensure that your belly is releasing as you breathe.

Step 3: Relax Your Muscles

  • Close your eyes and take a moment to consciously relax your shoulders, neck, and jaw. Let go of any tension in your body. Allow your belly to feel soft and relaxed.

Step 4: Inhale in Through Your Nose:

  • As you inhale, focus on allowing your belly to expand outward, allowing it to move as your lungs fill with air.

  • Ensure that the hand on your chest remains relatively quiet while the hand on your belly moves forward and back. This indicates that you are using your diaphragm rather than your chest muscles.

  • Expand Your Ribcage:

    • As you continue to inhale, feel your ribcage expand sideways and slightly upward. The lower part of your ribs should move outward, indicating that your lungs are fully expanding.

Step 5: Exhale Fully

  • Slowly exhale through your nose, allowing your belly to gently fall.

  • As you exhale, notice how your ribcage contracts and your belly moves back in, helping to release the air out of your lungs.

  • Focus on Relaxation:

    • Let go of any tension in your abdomen as you exhale. Ensure that the exhalation is complete, emptying your lungs before your next inhale.

Step 6: Practice Controlled Breathing

  • Create Slow and Steady Rhythm:

    • Continue this pattern of slow, deep inhalations and controlled exhalations. Aim for a comfortable rhythm, where your inhalation and exhalation are of equal length, 

  • Count Your Breaths:

    • If it helps, you can count to four as you inhale and count to four as you exhale. This can help you maintain a steady pace and focus on your breathing.

Step 7: Increase Awareness of Ribcage Movement

  • Imagine Your Rib Cage Expanding:

    • Visualise your ribcage as a pair of wings or a barrel that expands outward in all directions with each breath. This mental imagery can help you engage the diaphragm more fully and promote better lung expansion. Remember breathing is a 360 degree movement. Not just in the front.

Step 8: Practise Daily

  • Short Daily Sessions:

    • Start by practising diaphragmatic breathing for 1-5 minutes each day. As you become more comfortable, you can gradually increase the duration.

  • Integrate Into Daily Activities:

    • Once you’ve mastered diaphragmatic breathing in a controlled setting, try to incorporate it into your daily life. Practice while sitting at your desk, walking, or especially during moments of stress to help calm your nervous system.

Step 9: Monitor Your Progress

  • Check-in with Your Body:

    • Periodically check in with yourself to ensure that you’re maintaining proper technique. Notice if your chest is moving more than your belly, and adjust as needed to ensure the diaphragm is doing most of the work.

  • Listen to Your Body:

    • As you practise, pay attention to how your body feels. Proper diaphragmatic breathing should feel relaxing and energising, reducing tension in your chest, neck, and shoulders.

Step 10: Be Patient and Consistent

  • Give Yourself Time:

    • Diaphragmatic breathing can feel unfamiliar at first, especially if you’re used to shallow chest breathing. Be patient with yourself and practice consistently.

  • Celebrate Progress:

    • Over time, diaphragmatic breathing will become more natural, and you’ll likely notice improvements in your posture, stress levels, and overall sense of well-being.