Deep diaphragmatic breathing is a technique recognized by medical science for its positive effects on the nervous, respiratory and cardiovascular systems. All functions of the brain and body are synthesized and brought into balance through this method.
You can do deep breathing any time, anywhere that you feel it may be needed.
Some examples of when to do deep breathing exercises:
- As a start to your day – enrich your entire being with life-giving oxygen! Bring your body and mind into clarity and focus with deep, energizing breaths to get you going.
- Any time you’re feeling stressed. You can diaphragm-breathe to relieve tension instantly. Try it during a work break, after an argument, when little ones are having a meltdown, or any time you’re feeling like you need to calm down, chill out and just give yourself a breather.
- To ease into evening relaxation. Deep breathing settles your nervous system. Breathe from your diaphragm to release any anxious feelings you may be carrying around with you. You’re bound to enjoy a great night’s sleep as a result.
- When doing yoga. In yoga, you’re placing the body in specific postures to improve alignment and engage the muscles. Add diaphragm breathing for total relaxation and to increase the effectiveness of each movement and placement of your body.
To do deep diaphragmatic breathing, also known as Deergha breathing in yoga, follow these steps:
- Sit tall with symmetry in the body. Use support from a chair or cushion as needed. Eyes may close or gaze softly toward a focal point.
- Notice your natural breathing pattern or take your pulse to get a baseline indicator.
- Place your hands lightly on your low belly and draw your next inhale deep down into the palms.
- Transitioning to exhale, sense the breath moving outward slowly, squeezing the navel toward the spine to complete the outbreath.
- Repeat this pattern for 5-10 rounds, moving slowly and rhythmically. Notice smoothness or tightness as you go.
- Return to a natural breath as you release your hands and take a moment to assess physical, mental and emotional feedback.
- You may be able to sense shifts in your breathing pattern or awareness of deeper, slower breaths. A pulse check is optional.
Where can you do breathing exercises?
No one needs to know that you’re practicing deep breathing if you don’t want them to. Practice diaphragm breathing whenever you can catch a few moments in a quiet place by yourself. Try it…
- In your office at work, with the door and your eyes closed.
- In the privacy of your car, on lunch break.
- In the bath. Add some relaxing Epsom salts and calming essential oils for even more soothing.
- At the park. Take along your yoga mat on a warm, sunny day, and bask in the total relaxation of deep breathing in nature.
- In a sunny spot. How about by your bedroom window, on your porch or some other cozy, out-of-the-way nook?
- At the beach. Catching a day by the lake or the sea? Breathe in time with the ocean or rhythmic lake sounds, for total relaxation and bliss.
Once you get comfortable with diaphragm breathing, you’ll be able to use it any time and anywhere that you need to. It’s also a useful trick to share with family, to foster feelings of calm and inner peace.
Notice how you can use deep diaphragmatic breathing to foster awareness and feelings of well-being today.
