A quick google search for the benefits of abdominal breathing, also known as diaphragmatic breathing, identified the following: reduce anxiety, lower heart rate, increase oxygen intake, manage pain, improve core muscle stability.
Here’s an abdominal breathing technique that’s portable and easy to practice:
#1 - Notice that you are breathing
Yes! That's right, take your attention to the air that is flowing in and out of your body as you read this post.
#2 - Put your hand on your belly (lower abdominal area)
Place one of your hands on your abdomen, below your belly button. Keep the pace and depth of your breath consistent. Let any negative thoughts go and direct your attention to the movement of your hand.
"You can use this technique anywhere: in line at the grocery store, on the bus, or during a meeting." – Katherine Schurer, Clinical Psychologist
#3 - Notice how your hand moves
If you are breathing with your full lung capacity, you will notice your lower abdomen move out as you breathe in, and in as you breathe out. Keep your attention on the movement of your hand.
#4 - Focus on the movement of your hand
Take this moment to observe the movement of your hand, give yourself the space to focus on the movement of your hand for 10-full-inhalations and 10-full-exhalations.
Congratulations! You've mastered this technique.
#5 - Practice
To get the most out of this technique, practice daily for 2-3 weeks!
Remember: you are already breathing, what you are practicing is putting your hand on your belly and observing the movement of your hand.
Practicing this technique, 2-3 times per day, will help your brain to set this pattern of behaviours, enabling your mind to direct your attention to your breath
when you put your hand on your belly...creating an effective and efficient on-the-go, when you need it most, breathing tool.
If you're struggling to keep your attention on the movement of your hand
Try listening to natural sounds, like our prairie rain recording, while you practice. You can find Prairie Rain here:
👍 If you like our take on abdominal (or diaphragmatic) breathing - Sign up to our mailing list for more useful techniques to get you through your day!
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