Invitational Diaphragmatic Breathing Breathwork For Stress

Diaphragmatic breathing has long been known to help with stress and anxiety. However, diaphragmatic breathing can actually have the opposite effect for some people, leaving them more stressed and anxious. This can happen if you try to force your breath. "Invitational diaphragmatic breathing" is a phrase I coined to describe the gentle, natural diaphragmatic breathing that occurs effortlessly when you open up space inside of your body for it.

I have also uploaded a shorter 6-minute diaphragmatic breathing practice you might want to try if you want a shorter practice. You can find it, as well as many other meditations and courses, on my Insight Timer profile. Make sure to follow me on Insight Timer for more. Thanks, and happy breathing!

Transcript

Hello this is Emma from Holistic Health with Emma and today I am going to teach you invitational diaphragmatic breathing.

Diaphragmatic breathing has the benefit of soothing your nervous system and can be helpful in moments of stress and anxiety.

It can also be helpful anytime you want to reach a more relaxed state.

However,

It is important not to force deep breathing which can actually cause more stress and anxiety.

This meditation helps you invite and allow the breath to go deeper so you can reap the full benefits of relaxed and natural diaphragmatic breathing.

Let's begin.

Take a moment to find a comfortable posture where you're either sitting up or lying down.

If you're sitting up,

Find a position where you are supported and you can sit up nice and tall feeling both strong and relaxed and gently close your eyes.

First,

Become aware of your breath just as it is without trying to change it.

Notice where can you feel your breath in your body.

What is the pace of your breathing?

Does it feel smooth or choppy?

Does it feel fast or slow?

Are there any areas in your breath that feel restricted?

We're just bringing mindful awareness to your breath and taking a baseline snapshot.

If you notice any area around your lungs that feels restricted,

Just see if it's possible for you to invite that area to relax.

Seeing if you can relax just one area at a time.

Inviting your neck to relax,

Your shoulders,

Your chest,

Your upper back,

Your mid-back,

Your lower back,

The area around your rib cage,

And your belly.

Seeing if it's possible to relax all of the areas around your lungs so that they may move freely in all directions.

Every time you breathe out,

Just see if you can relax a little bit more.

If it's not possible to relax everywhere,

That's okay.

See if you can accept how things are and relax around the restriction.

One day you may find that your body softens on its own.

Then with this newfound space,

See if you can invite your breath to go a little deeper.

Just seeing if your breath can fill up a little more space.

You may notice your breath getting deeper and slower.

You may notice your ribs fanning out subtly in all directions.

This is a sign that you are breathing diaphragmatically.

Continuing to breathe,

Seeing if you can keep your focus on your breath.

With each breath that you take,

Just inviting a little bit more depth,

As much as feels comfortable.

If you notice your mind wandering,

Just know that that's normal.

But see if you can bring your awareness back to your breath,

Staying with your nice deep diaphragmatic breaths.

We will now bring this meditation to a close.

See if you can expand your awareness from just your breath to include your body as a whole.

Notice the surface underneath you and the sounds around you.

Maybe stretch or move a little bit as you prepare to come back into the room.

And then whenever you're ready,

You can go ahead and open up your eyes.

This meditation is now complete.