Practiced daily, this simple breathing technique can change your life for the better in many ways.
Diaphragmatic (deep abdominal) Breathing is a simple and powerful breathing technique that you can practice effectively in under 3 minutes. It is well worth the effort – and it gets better with practice.
Breathing is the primary language of the subconscious. Besides increasing your energy through deep breathing, your body depends on the lymph system to drain off toxins from your body through deep breaths. Unlike the blood, the lymph system doesn’t have a pump. The lymph system relies on deep breathing and movement for stimulation. Diaphragmatic breathing multiples (by 15 times) the pace of normal elimination.
After just 3 minutes (or ten slow, deep, purposeful breaths), and having achieved a relaxed state of mind, one can more easily focus on the task at hand, or free oneself of anger, fear, stress, symptoms of anxiety and even minimize physical pain (when used in conjunction with guided imagery or visualization techniques).
Diaphragmatic Breathing helps you relax and calm down if your fight or flight response mechanism has been triggered.
Every symptom experience when you feel acute or extreme stress is a natural, harmless part of your body’s flight-or-fight reaction. The symptoms are a direct result of the hormone, adrenaline, which is released when you perceive that you are in danger. Adrenaline is metabolized in less then 3 minutes. You can take 10 diaphragmatic breaths takes less than 3 minutes. If you slow your breathing and counter your catastrophic thinking with truthful coping statements you will feel fine within 3 minutes.
- Get comfortable. Make yourself as comfortable as possible… sitting or reclining with your spine straight and your arms and legs uncrossed. Close your eyes.
- Inhalation. As you take your first breath, say silently, to yourself the number “One”. Breathe in as deeply as is comfortable for you…. inhaling through your nostrils, filling your lungs and expanding your abdomen. Imagine you’re inhaling positive energy… fresh air… and fresh thoughts and ideas.
- Exhalation. Breathe out fully and completely… through your mouth…. Imagine you’re exhaling negative thoughts, ideas and energy…. Allow all of the air to fully flow out of your body. Before you begin the next inhalation…. say, silently… to yourself, “Relax”.
- Repeat the above for each of the 10 breaths… (1, 2, 3, 4, 5, 6, 7, 8, 9 & 10)
Imagine as you breathe that with each breathe you are inhaling positive thoughts and energy and exhaling the negative unwanted and unneeded energy. Breathe rhythmically… slowly… and fully. After the tenth exhalation is completed… slowly open your eyes and notice how relaxed you are.
When you change your breathing rate… you change your emotional state!