Diaphragmatic Breathing: A Guide to Relaxation
Diaphragmatic breathing, also known as abdominal breathing, is a powerful and accessible technique to promote relaxation and reduce stress in everyday life.
Detailed Step-by-Step
Starting Position
Choose a Location: Find a quiet place where you won't be interrupted. Posture: Sit or lie down in a comfortable position. If sitting, keep your spine upright, shoulders relaxed, and feet on the ground. If lying down, place a pillow under your head and knees. Hands: Place one hand on your chest and the other on your abdomen.
Preparation
Close your eyes to help focus. Breathe normally a few times to calm down and prepare.
Inhalation
1
How to Inhale
Slowly and deeply through your nose for 4 seconds.
2
Note
Feel the air enter and your abdomen expand (the hand on your abdomen should rise, while the hand on your chest should remain relatively still).
Exhalation
1
How to Exhale
Slowly through your mouth for 6 seconds.
2
Technique
Make a gentle "whoosh" sound while exhaling and observe your abdomen descend (the hand on your abdomen should lower, while the hand on your chest should stay still).
Repetition
1
Continue
Continue this breathing cycle for 5-10 minutes.
2
Focus
Focus on maintaining a steady and gentle rhythm.
3
Practice
Practice this exercise 2-3 times a day.
Functioning and Effects
How It Works
Diaphragmatic breathing activates the parasympathetic nervous system, which lowers heart rate and blood pressure, promoting a state of relaxation.
Time for Results
Conclusion
By integrating diaphragmatic breathing into your daily routine, you are investing in your well-being in a simple and effective way. With just a few minutes dedicated to this exercise, especially at strategic times of the day like morning, afternoon, and before bedtime, you can reap the benefits of a calmer mind and a more relaxed body. Regular practice will lead to greater balance and a renewed sense of tranquility over time.
