Five-Minute Stress Relief.com

Diaphragmatic Breathing Technique

Introduction

The Three Areas Stimulated by This Technique:

Lower Torso - expanding abdomen to raise hand up (see below).

Chest and Lungs - expanding chest and filling it with air.

Head - relaxing the jaw, opening the mouth wide as you breathe in. As you inhale, feel the air entering and filling the head.

About This Technique

Deep Breathing Stimulates These Sensations:

◊ Produces a tingling sensation throughout the body.

◊ Produces a pleasant, light-headed feeling that is relaxing to the nervous system and stimulates
    the body's healing process.

Performing This Technique

◊ You may do this process while sitting or lying down. Lying down is a more powerful position.

◊ Place the palm of your hand across your lower abdomen (just below your navel). Take a deep
    breath in. Feel your lower torso expanding and pushing your hand up.

◊ The more you focus on expanding your lower torso and raising your hand, the more power you
    will gain from this technique.

◊ Follow an even rhythm for each inhalation and exhalation.

◊ Count to yourself -- one, two, three, four -- as you breathe in. Continue to inhale for all four
    beats. Notice your breathing expanding your abdomen and pushing your hand up.

◊ Then exhale slowly, counting again -- one, two, three, four. Follow a gentle rhythm. If you need
    to shorten or lengthen the rhythm, feel free to discover what is effective for you.

◊ Perform a series of ten deep breaths, your expanding body raising your hand up each time.

◊ Return to regular, gentle breathing. Notice the many internal sensations your body feels. Allow
    a few minutes for your body to return to calm  balance. If you have the time, allow yourself to
    drift off into healing relaxation.

© 2009 Five-Minute Stress Relief - All Rights Reserved

Source: Stress Makes You Fat, Wrinkled and Dead Lewis Publishing Richard Lewis ISBN 0-9664069-0-7

Print PDF Page for: Diaphragmatic Breathing Technique