Deep breathing or diaphragmatic breathing is often referred to as “belly breathing.” Natural breathing focuses on filling the chest with air.  Breathing for relaxation requires inhaling in a way that expands the lungs downward and allows more air to enter the body.  Belly breathing provides much more oxygen to the body and helps to lower stress response.  Most people feel a decrease in stress and tension within 2-3 deep belly breaths.  Try belly breathing throughout the day, perhaps before you eat, before class begins, and certainly any time you are feeling stressed.

How to Belly Breathe:

• Place one hand on your abdomen above your belly button and one hand on your upper chest.
• Relax your abdomen
• Breathe in through your nose and fill your lungs.
• Allow your lungs to expands downward and move the bottom hand.
• Avoid shallow chest breathing or raising your shoulders.
• Exhale slowly through pursed lips.

Debra Burdick, L. B. (2013). Mindfulness Skills Workbook for Clinicians & Clients. Eau Claire, WI: PESI Publishing and Media.