The frenetic pace of life, stress, clothes that are too tight, hurry, lack of awareness about how the body works, little physical exercise… All these are factors that intertwine to create breathing patterns characterized by an accelerated rhythm and a low intensity; in other words, shallower breathing.
Generally we only use part of our lung capacity, often the upper part of the lungs, facilitating predominantly thoracic breathing in which the intervention of the diaphragm is of little relevance. This type of breathing does not allow adequate oxygenation to be achieved, such as that obtained with more complete breathing.
When we breathe inadequately, our tissues obtain less oxygenation, greater cardiac work and greater general intoxication of the body are evident, which facilitates the appearance of anxiety and physical fatigue. Thus, since time immemorial, diaphragmatic breathing has been used as a technique to control anxiety.
To practice this type of breathing, we must assume a comfortable position, lying in bed or sitting in an armchair, with our eyes closed and in a place and time where we have no stimuli that could distract us.
First exercise
The goal of this exercise of diaphragmatic breathing is to direct air to the bottom of the lungs. To do this, we can place one hand on the belly and the other on the chest; In this way we will better perceive the effects of each inspiration and breath.
Subsequently, we must take the air through the nose and try to direct it with each inhalation towards the lower part of the lungs. This action should cause the hand placed on the belly to move, but not the one placed on the chest.
This part of the exercise is probably the most complex, so it is important that it be repeated as many times as necessary until it is completely mastered.
Second exercise
From the moment we are able to direct the air to the lower part of the lungs, the second objective is to learn to direct it to the lower-middle part of the lungs.
First of all, the air must be directed towards the lower part, as in the first exercise, trying not to move the hand located on the chest; The difference is that, now, in the same inhalation, the air will also be directed to the middle part, noticing how the stomach swells.
Third exercise
At this point, it is time to take a complete inhalation. At first, the air is directed to the lower part (exercise 1), then to the middle part (exercise 2) and finally to the chest; all this in the same inspiration.
Once these exercises are performed correctly, the complete inspiration cycle will be handled.
Fourth exercise
This time the objective of diaphragmatic breathing technique is to combine inspiration with correct exhalation. Thus, after breathing in three times, we will release the air through the mouth, with the lips slightly closed and emitting a very light sound.
The expiration time can be approximately double the inhalation time (if you can count to 10 or more at the time of expiration it is perfect). At first it may seem a little complicated but by taking the necessary time to perform each of these exercises, in the end the results are worth it.
Finally, I must point out that for this technique to have effects on anxiety, it must be practiced at least twice a day for 10 minutes. Although it should be clarified that the visible reduction in anxiety begins to be noticed once we have reached a certain level of breathing automation, since it is the only way to mentally relax.
Once it has been practiced enough, it can also be done standing or even walking. Which expands the therapeutic possibilities of the technique, being very useful for controlling anxiety or anger crises.
