Deep belly breathing
Incorporating deep belly breathing into your daily routine may sound unconventional, but its effectiveness is grounded in scientific research. Discover how this technique can benefit you physically, emotionally, and mentally.
When we're under stress, our breathing tends to become shallow, with our chests and shoulders rising and falling. However, deep belly breathing engages the diaphragm muscle, allowing the lungs to fully inflate and optimizing oxygen delivery throughout the body. This not only enhances physical performance but also aids in mood regulation and muscle tension release.
During workouts, shallow breathing can lead to tight muscles in the shoulders, chest, and neck. By teaching clients to breathe deeply into their bellies and relax these muscles, I've witnessed significant improvements in their performance and stress management. Additionally, the mindfulness component can help you become more aware of your movements and choices and how they impact your body.
Here are some tips to help you learn to practice deep belly breathing:
Set a timer for at least one minute. Ideally more like 5 minutes
Start by lying on your back
Place one hand on your stomach and the other on your chest
Close your eyes
Try to focus on keeping the hand on your chest still while allowing the hand on your belly to rise and fall with each breath.
Keep working towards this balance until your timer goes off.
Though it may feel unfamiliar at first, with regular practice, you'll reap the physiological, emotional, and mental benefits of this technique.
Incorporating deep belly breathing into your daily routine is a simple yet powerful tool for stress and anxiety relief. Once you become familiar with the sensation and feel at-home with the practice, you’ll be able to utilize this tool wherever you go. Whether you're at home, work, or on-the-go, you’ll be able to take a few minutes to prioritize your well-being with this practice.
Embark on your journey to a healthier you with the transformative power of deep belly breathing in your mindfulness practice. Remember, you've got this.
