Diaphragmatic breathing or belly breathing

Diaphragmatic breathing or belly breathing can be done anywhere.
Whenever you are overwhelmed or worked up or before eating a meal you will find this very useful to:
🌀relax your body
🌀feel calmer
🌀relieve anxiety or stress.
Though it is often said ‘Breathe into your belly’, you can actually breathe only into your lungs. When done properly it causes your belly to move as you inhale or exhale.
✔️Sitting on a chair
✔️Sit comfortably.
✔️Place both feet flat on the floor.
✔️Relax your shoulders and stomach.
✔️If you prefer, support your neck and head with a pillow.
▪️Place one hand on the chest and one hand on the stomach just below the navel.
▪️Breathe deeply through the nose.
▪️You will find your stomach moving outwards as you inhale and moving back inwards as you exhale through the nose. All this is happening on its own without you needing to force yourself. You will get a hang of it in a few rounds.
▪️Do this for a total of 5 cycles
OR
✔️Laying down
✔️Lie down on the floor on a mat or on a bed.
✔️Relax your abdominal muscles. Place a pillow beneath your neck, back or knees if you prefer. You could also bend your knees.
✔️Allow yourself to relax.
▪️Place one hand on the chest and one hand on the stomach just below the navel.
▪️Breathe deeply through the nose.
▪️You will find your stomach moving outwards as you inhale and moving back inwards as you exhale through the nose. All this is happening on its own without you needing to force yourself. You will get a hang of it in a few rounds.
▪️Inhale for 2 seconds.
▪️Exhale for 2 seconds
▪️Pause for 1 second ( optional)
✔️Do this for a total of 5 cycles
✅You can also just do 5 cycles before each meal or any time you are overwhelmed or stressed. This will bring you into a parasympathetic state where your immune system is strong, your digestive fire is optimized & you can think clearly.
✅Do a minimum of 5 cycles a day or practice for 15- 20 minutes a day.
Let me know if this helped👇🏻
Vinita Contractor is a passionate Holistic Nutrition and Lifestyle Coach who inspires her viewers to live an active, healthy, and balanced lifestyle by showing how easy and delicious it can be.
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