How you breathe can have a significant impact on your physical and emotional health. If you're about to head into a high-stress situation, or just want to calm yourself from an existing one, this technique can help you focus on better breathing while distracting you from the trouble at hand.
As health tips blog HelpGuide.org explains, breathing from your diaphragm is a great way to lower your stress levels and breath efficiently. But that tip doesn't help much if you don't know how to breath from your diaphragm. To learn, follow these steps:
- Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
- Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
Giving yourself a physical indicator outside of your body should help you realise which parts you're breathing with inside. Not only will this help improve your breathing habits, but you're paying attention to your hands and your chest, rather than the worries running through your head.