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Explore this introduction to belly breathing to help you relax and reduce stress.
What is Belly Breathing?
Belly breathing, also known as diaphragmatic breathing, involves taking conscious, elongated breaths. The technique typically requires inhaling for a count of three and exhaling for a count of five. By maintaining this rhythm, you activate the relaxation response, which counteracts the body’s fight-or-flight mechanism. This method effectively signals the nervous system to promote relaxation, enabling both the body and mind to experience tranquility.
Two Basic Belly Breathing Tips
1. Breathe deeply. To engage in belly breathing, it is essential to take deep breaths that allow your diaphragm, located at the base of your lungs, to push your abdomen outward. This natural breathing method is instinctive and can be observed in infants.
2. As you exhale, gently press on your belly. Inhale to encourage your stomach’s expansion, then contract as you exhale. It may help to gently press your belly in with your hand during the exhalation phase if this action does not come naturally.
Check Your Stress Levels with This Belly Breathing Practice
If the hand on your chest is moving but your belly remains still, it indicates shallow breathing.
To begin this practice, find a peaceful setting to either sit or lie down. Lying down might be the best option initially to help you recognize the sensations associated with belly breathing more clearly. It’s important to remember that belly breathing is an innate process. Observing a baby or a young child demonstrates the natural pattern of their belly as it steadily rises and falls with each breath. Once you are comfortable, place one hand over your navel and the other on your chest. As you breathe in and out, monitor the movement of your hands. Which hand is moving more – the one on your chest or your abdomen? If you notice the hand on your chest moving without much action from your belly, you may be experiencing shallow breathing. Engaging in belly breathing can lead to heightened relaxation, increased energy, and more oxygen circulating through your body.
While keeping your hands on your belly and chest, visualize a balloon within your abdomen. Inhale to inflate this imaginary balloon and exhale to deflate it. Focus on expanding your belly as you fill this ‘balloon’ as much as possible. Hold your breath for a count of two seconds. Then exhale slowly and smoothly, as if blowing through a straw. Let your breath return to its natural state afterwards. Reflect on how you feel. This was an example of a single belly breath, albeit a more pronounced one. This technique is designed to trigger your relaxation response, offering a counterbalance to stress. Engaging in even one intentional breath like this can bring about a sense of calmness, and it can be practiced anywhere, anytime.
Now, try incorporating counting into your belly breathing routine. For your next breath, inhale deeply, expanding your belly as you slowly count to four: one, two, three, four. Hold for one, two. Then, exhale over the count of six: one, two, three, four, five, six. Allow your breathing to return to its regular pace and take note of any changes in how you feel by lengthening your exhalation relative to your inhalation.
Encourage both body and mind to unwind. Your breath is intimately connected to your internal systems that govern relaxation. By practicing belly breathing, you signal to your body that it is acceptable to be relaxed. This practice can lower blood pressure, ease muscle tension, and enhance clarity of thought. You can also enrich this experience by introducing kindness and awareness, really tuning into the sensations of your breathing. Feel the warmth of your hand resting on your belly as a gesture of supportive care. Allow yourself the grace of self-kindness, resisting the need to push too hard.
When you feel ready, try performing four consecutive belly breaths. One, two, three, four; hold for one, two. Breathe out over the count of six: two, three, four, five, six, and rest for one, two. Inhale again. One, two, three, four; hold for one, two, and breathe out once more. Two, three, four, five, six. Finish the last two breaths at your own pace, attuning to what feels most comfortable for you. After completing the exercise, consider your state of relaxation. Do you feel more at ease than when you began? If you find yourself feeling less relaxed, don’t be discouraged; mastering a new technique takes time.
Engaging in belly breaths can serve as a valuable tool whenever you encounter intense stress, fostering a sense of calm and relaxation. Incorporating a few belly breaths before meditation can provide an excellent starting point for a deeper practice.
This article was adapted from Shamash Alidina. View the original article.
Source
www.mindful.org