Content

• To step
• Method 1 of 3: Learn the basics of abdominal breathing
• Method 2 of 3: Take a deep breath to calm down
• Method 3 of 3: Try an energizing breathing technique
• Tips
• Warnings

Abdominal breathing, also called diaphragm breathing, is a process where you take a deep breath so that your body gets a full supply of oxygen. While shallow breathing can cause shortness of breath and stress, deep breathing helps slow the heart rate and balance blood pressure. It's a great technique to use if you want to let off some steam and lower your stress level. Read on to Step 1 to learn more about deep abdominal breathing.

To step

Method 1 of 3: Learn the basics of abdominal breathing

1. Breathe in deeply and slowly. Let the air fill your lungs completely and resist the urge to exhale quickly before you are done inhaling. This definitely takes practice, as most people usually take shorter and shallower breaths, rather than taking long, deep breaths. Focus on inhaling as much as possible through the nose, which has tiny hairs that act as a filter for dust and toxins, so they cannot reach your lungs.
   • While we are so preoccupied with our daily worries, we often breathe short and shallow without realizing it. Daily stress distracts us from being aware of our breathing.
   • Breathing deeply helps to increase awareness of our body. Feel the air enter and fill your lungs. If you focus on taking a deep breath, you will find that for a moment your worries are pushed aside.
2. Let your belly expand. As you take a deep breath, let your abdomen expand by a few inches. You should feel the air all the way to the diaphragm, making your stomach bulge as the air flows in. If you look at a baby while it is sleeping, you will see that babies naturally breathe in the belly; their bellies, not their chests, rise and fall as they breathe. As adults we learn to take shorter breaths. We have a tendency to bottle up emotions and retract our bellies, making us tense from breathing rather than relaxing. If you learn how to breathe correctly, a lot of tension will be released.
   • Lie down, stand, or sit while doing the following exercise. It is difficult to breathe fully when you are slumped.
   • Place one hand on your stomach and the other on your chest as you inhale. You know you are doing well if the hand on your stomach rises further than the one on your chest as you inhale.
3. Exhale completely. Let your breath out through your mouth or through your nose. As you exhale, pull your abs in and push all the air out of your lungs. Then take another deep breath through your nose and continue taking a deep breath. Try to exhale twice as long as to inhale and remove all air.
4. Try to take a deep breath 5 times in a row. This immediately calms you down because your heart rate and blood pressure drop, and it distracts your mind from stressful things for a while. Sit or stand in a comfortable position and practice this breath 5 times in a row.
   • Remember that your belly should expand a few inches more than your chest.
   • When you've got the hang of it, try it 10 or 20 times in a row. Notice the difference in your body and mind when you are inundated with oxygen.
5. Do this anytime, anywhere. Now that you know how to breathe, you can use this technique as an instant sedative any time worry and tension overwhelm you. You can isolate yourself for a while, but taking 5 deep breaths while sitting at your desk is easy, or even on the phone while on the road. Use it as an aid to calm yourself when you need to.
   • Anytime you find yourself breathing short and shallow, switch to deeper breathing. You immediately feel less tense.
   • The more you practice this form of breathing, the more natural it will feel. After all, as a baby you also breathed this way.

Method 2 of 3: Take a deep breath to calm down

1. Count to 4 while inhaling slowly. As you inhale through your nose, count to 4 without any rush. This counting exercise will help regulate your breath and focus on taking a deep breath. Don't forget to take a breath through your diaphragm and expand your stomach.
   • This exercise acts as a kind of mild sedative. If you are very stressed and need quick relaxation, find a quiet place to practice breathing for 4-7-8 seconds.
   • You can also use this exercise to fall asleep.
2. Hold your breath for 7 seconds. Relax and hold, without inhaling or exhaling, for 7 seconds.
3. Release your breath for 8 seconds. Exhale and slowly release the breath through your mouth, counting to 8. Counting ensures that you exhale twice longer than you inhale, optimal for deep breathing. Tuck in your stomach as you exhale to make sure that as much air as possible can escape.
4. Repeat this 4 times. Remember to count every time so that the ratio 4-7-8 stays the same every time. You should feel more relaxed and calm after this breathing exercise. Repeat this a few more times if you feel it is necessary.

Method 3 of 3: Try an energizing breathing technique

1. Sit upright in a straight-backed chair and keep your back straight. This is the correct starting position for a breathing exercise called the Bellows technique, which is a combination of deep breathing and rapid breathing. Since it is intended to make you more energetic, it is better to do this while sitting than lying down.
2. Start by taking several deep breaths. Inhale slowly and completely, then exhale slowly and completely. Repeat this at least 4 times so that you are completely relaxed.
3. Then take a quick breath through the nose for 15 seconds. Keep your mouth closed and breathe through your nose as quickly as you can, quickly but deeply and completely. This is still belly breathing, but as soon as you can.
   • It can help to put your hand on your stomach to make sure you are doing belly breathing. It might be a little easier to do abdominal breathing without engaging the diaphragm as much as you should.
   • Keep your head, neck and shoulders still as you pull your stomach in and out.
4. Do another round of 20 breaths. Take a break, then use the same technique to take 20 more breaths. Inhale through your nose, making sure to breathe through the diaphragm.
5. Do a third round of 30 breaths. This is the last set, same technique.
6. Take a break and get on with your day. You should now feel much more energized and ready to function at a higher level for the rest of the day. Because the Bellows technique gives so much energy, it is better not to do this just before going to sleep.
   • If you feel light-headed or dizzy during the exercise, stop immediately. If you want to try again later, take less breaths and slowly build up to a full session.
   • Pregnant women, people who panic easily and people who suffer from seizures should not do this exercise.

Tips

• Don't let the top part of your torso rise or fall, you want the bottom part to do all the work.
• Be calm and calm.

Warnings

• If you get dizzy or lightheaded, you are breathing too fast.
• If you suffer from asthma, this exercise is not unlikely to trigger an asthma attack.