Diaphragmatic Breathing For Beginners

If you have never been taught to breathe from the diaphragm, start here. This step by step guided exercise shows you where the breath should move, how to feel it in your body and how to gently slow it down. Bilateral stimulation, soft sound moving from ear to ear in the slow left and right rhythm used in EMDR therapy, runs underneath to help the body settle while you learn. Diaphragmatic breathing is one of the simplest tools for anxiety and stress, and one you can take with you anywhere. Please use headphones, as the left and right movement is lost without them. If you feel light-headed at any point, let the exercise go and return to your natural breath. This practice is for relaxation and is not a substitute for professional help. Created by Begüm Engür, Clinical Psychologist & European Accredited EMDR Therapist.

Transcript

Welcome to diaphragmatic breathing exercise. A big warm welcome by me. I'm so glad you're here. Normal breathing is relatively shallow and does not use the full capacity of the lungs. Diaphragmatic breathing is a deep breathing exercise that fully engages the diaphragm and increases the efficiency of the lungs. Diaphragmatic breathing or belly breathing. Involves fully engaging the stomach, Abdominal muscles, And diaphragm when breathing. This means actively pulling the diaphragm down with each inward breath. In this way, Diaphragmatic breathing helps the lungs feel more efficiently. This breathing exercise may provide a number of health benefits, Including strengthening your diaphragm. Improving stability in the core muscles. Slowing the breathing rate. Lowering heart rate and blood pressure. Reducing oxygen demand and promoting relaxation. Alright. Let's start if you're ready. While doing this practice, Pay attention to the sound in the background and notice how you are feeling through. Lie down on a flat surface with a pillow under the head and pillows beneath the knees. The pillows will help keep the body in a comfortable position. Place one hand on the middle of the upper chest. And place the other hand on the stomach. Just beneath the ribcage but above the diaphragm. To inhale. Slowly breathe in through the nose, Drawing the breath down toward the stomach. Stomach should push upward against the hand, While the chest remains still. To exhale. Tighten the abdominal muscles. And let the stomach fall downward while exhaling through pursed lips. Again, The chest should remain still. Let's do it again. Place one hand on the middle of the upper chest. And the other hand on the stomach just beneath the ribcage. To inhale, Slowly breathe in through the nose, Drawing the breath down toward the stomach. To exhale, Tighten the abdominal muscles and let the stomach fall downward while exhaling through pursed lips. Nice one. Let's try it one more time. Place one hand on the middle of the upper chest. And the other hand on the stomach, Just beneath the ribcage. Inhale, Slowly breathe in through the nose, Drawing the breath down toward the stomach. To exhale, Tighten the abdominal muscles and let the stomach fall downward while exhaling through first lips. Good work. Notice how you are feeling now. And notice how your body is. Pay attention to your emotions and bodily sensations. I followed a sound in the background. Notice how you're feeling right now. Notice how your body is at the very present moment. Let's stay with these emotions and bodily sensations for a while. You can keep doing diaphragmatic breathing. While staying with the emotions and bodily sensations. Well done. You have now practiced the pragmatic breathing. You can keep doing this practice as much as you need. And you can stay here as long as you need.