Diaphragmatic breathing

When overcoming high levels of anxiety, it is important to learn the techniques of natural breathing.  Many people who live with high levels of anxiety are known to breathe through their chest. Shallow breathing through the chest means you are disrupting the balance of oxygen and carbon dioxide necessary to be in a relaxed state. This type of breathing will perpetuate the symptoms of anxiety.

The natural breathing technique is called Diaphragmatic Breathing (stomach breathing).  We automatically breath this way when we are born.  Diaphragmatic breathing uses the diaphragm muscle ( a strong dome shaped muscle) located under our ribs and above our stomach.  When we breath in, we push the muscle down, and our stomach moves forward.  When we breath out, the diaphragmatic muscle moves back to resting position and our tummy moves back in.  There is little or no upper chest movement.  

As we grow older many of us change our pattern of breathing and start breathing through our chest. This can be the result of a number of factors such as the pressure on women to have a flat stomach, certain fashions, poor posture, and of course anxiety.

Diaphragmatic breathing is intended to help you use the diaphragm correctly while breathing to:

• Strengthen the diaphragm

• Decrease the work of breathing by slowing your breathing rate

• Decrease oxygen demand

• Use less effort and energy to breathe

Diaphragmatic breathing technique

1. Lie on your back on a flat surface  or in bed, with your knees bent and your head supported. You can use a pillow under your knees  to support your legs. Place one hand on your  upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

2. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.

3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see “Pursed Lip Breathing Technique”). The hand on your upper chest must remain as still as possible.

When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down, as shown on the first page. As you gain more practice, you can try the diaphragmatic breathing technique while sitting in a chair, as shown below.

To perform this exercise while sitting in a chair:

1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.

2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see “Pursed Lip Breathing Technique”). The hand on your upper chest must remain as still as possible.

Note: You may notice an increased effort will be needed to use the diaphragm correctly. At first, you’ll probably get tired while doing this exercise. But keep at it, because with continued practice, diaphragmatic breathing will become easy and automatic.

The following program is designed to teach you to breathe correctly.  It will guide you you to be medication and panic attack free!