Breathe Easy

Chest vs. Diaphragmatic breathing 

"Image courtesy of Pixomar/ FreeDigitalPhotos.net".

Most people take breathing for granted.  You just do it without much thought.  Yet in reality, focusing on how you breath can reap huge benefits.  

There are two common breathing patterns that we are all familiar with: 1) chest breathing 2) abdominal or diaphragmatic breathing.  

Can you guess which one is associated with anxiety and other emotional distress?  You got it! It's chest breathing... see how smart you are?  

When you breathe through your chest, the breath is more irregular, shallow and rapid than diaphragmatic breathing which is non-constricting and even, allowing your respiratory system to effectively produce energy and remove waste from your body.  

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Symptom relief associated with 
diaphragmatic breathing 

• Anxiety Disorders 
• Panic Attacks 
• Agoraphobia 
• Depression 
• Irritability 

• Muscle Tension 
• Headaches 
• Fatigue 
• Hyperventilation 
• Shallow Breathing 
• Cold Hand and Feet

try these Breathing EXERCISES  

To get you started, try these two simple exercises from The Relaxation & Stress Reduction Workbook- Fourth Edition by Davis, Eshelman and McKay: 

Complete Natural Breathing

1. Begin by sitting or standing up straight in a good posture. 

2. Breathe through your nose. 

3. As you inhale, first fill the lower section of your lungs. (Your diaphragm will pushy your abdomen outward to make room for the air.) Second, fill the middle part of your lungs as your lower ribs and chest move forward slightly to accommodate the air.  Third, fill the upper part of your lungs as you raise your chest slightly and draw in your abdomen a little to support your lungs. (You might imagine you are blowing up a balloon).  These three steps can be performed on one smooth, continuous inhalation.  

4. Now hold your breath for a few seconds to experience your full lungs. 

5. As you slowly exhale, pull your abdomen in slightly and slowly lift it up as your lungs empty.  When you have completely exhaled, relax your abdomen and chest.  

6.  Now and then at the end of the inhalation phase, raise your shoulders and collarbone slightly so that the very top of your shoulders are sure to be replenished with fresh air.  

Abdominal Breathing and Imagination 
 
1. Lie down on a rug or blanket with your body flat against the floor.  

2. Place your hands gently on your solar plexus (the point where your ribs start to separate above your abdomen) and practice complete natural breathing for a few minutes. 

3. Imagine that energy is rushing into your lungs with each incoming breath of air and being immediately stored in your solar plexus.  Imagine that this energy is flowing out to all parts of your body with each exhalation.  Form a mental picture of this energizing process.  

4.  Continue on a daily basis for at least five to ten minutes a day.  
 

Make DIAPHRAGMATIC breathing part of your routine 

As with most things, the best way to get maximum benefits is with patience and persistence.  Incorporate these breathing techniques into your every day routine by associating them with things you already do... how about diaphragmatic breathes while you are waiting in traffic or stopped at a red light?  What about as you lie down at night trying to fall asleep?  as you're checking your e-mails or favorite social media sites?  waiting in line at the grocery store? during a 5 minute work break during the day?  Find what works best for you and your lifestyle and before long you will be a pro diaphragmatic breather!  

a video demonstration ... because some of us are visual learners