Easy Way to Diaphragmatic Breathing

Our world is so fast-paced that it can sometimes be challenging to have a moment to just breathe. With so much stimulus (social media galore, work demands, our home environments), it’s no wonder that so many of us feel stressed. Some stress is good. Without it, some of us may never get anything accomplished. However, too much can affect our digestive system. Our digestive tract is the longest organ system in our body. So of course, it has a ton of nerve endings. Subsequently when our brains are feeling stressed, we can experience a range of gastrointestinal symptoms including abdominal pain, nausea, and bloating.

Honing in on breathing can help us relax. Diaphragmatic breathing, which focuses on the abdomen, may help decrease stress hormones and activate our relaxation system. In a sense, diaphragmatic breathing is almost like a gentle massage for our digestive tract. Here are the basics of how to do it:

1. This can be done either lying down or sitting up.
2. Place one hand on the chest and the other on the abdomen.
3. Breathe in slowly through your nose for 4 seconds. As you’re breathing in, you want to feel your abdomen expanding. Your hand that’s on the abdomen should be naturally moving away from you.
4. Hold your breath for about 2 seconds.
5. Breathe out slowly through the mouth for 6 seconds. As you’re breathing out, you want to feel your abdomen deflating. Your hand that’s on the abdomen should be naturally moving towards you.
6. Repeat for several minutes at a time.

Remember to not hold your breath for too long and to watch out for any symptoms of dizziness.