The Basics of Belly Breathing
During moments of anxiety, our breathing rate becomes more rapid and our breaths become more shallow. If we are not physically exerting ourselves during these moments, symptoms such as nausea, confusion, a lump in the throat and shortness of breath can get even worse. By changing your breathing, you can reverse these symptoms and cause your body to relax. Here are some ways that you can do it:
Deep Abdominal Breathing
1. In either a sitting or laying position, place one hand on your chest and one on your belly.
2. Take in a deep breath of air, and try to have your belly move more than your chest. Feel your belly rise as you fill your lungs with air.
3. Once you get used to moving your belly instead of your chest, try breathing in slowly through your nose to a count of four, then exhale slowly through your mouth to a count of four. Feel the movement of your belly as you do this.
4. Keep practicing this breathing technique until you feel more relaxed.
1. Sit comfortably on the floor and place one hand on your chest and one of your belly.
2. Take a few slow, deep breaths first, making sure to move your belly more than your chest.
3. Now take 3 quick breaths in over the cycle of one second, and 3 quick breaths out over the cycle of one second.
4. Repeat these quick breaths 5 times, and then continue your slow, deep breaths.