This diaphragmatic breathing (DB) exercise is a guided version of a simple deep breathing exercise designed to instill the relaxation response. There are many versions of deep breathing you can learn, however, this version of the exercise is based on three broad rules of thumb. You want to make sure that you breathe:
1. Deeply: meaning that you try as best you can to keep your chest and shoulders still, while ensuring that your belly rises and falls with each breathe, thereby ensuring that you are using your diaphragm to breathe.
2. Slowly: meaning that you want to breathe is a slow and rhythmic fashion. one way to do this is to count. one example of this is to use a 6 second cycle, which slows your breathing down to 10 breathes per minute. This could take the form of 3 seconds for the in-breathe, and 3 seconds for the out-breathe. Alternatively, you can operationalise 'slow' breathing by simply focusing on extending your exhalation.
3. in through your nose and out through your mouth...optimally, not a 'deal-breaker'. You can still obtain the significant relaxation benefits from completing this exercise breathing entirely through your mouth if your nose is blocked. Alternatively, some people breathe using only their nose. Whatever feels most comfortable is fine - but many people find that breathing in via the nose and out through the mouth provides a sense of rhythm during the early stages of learning a new technique that seems foreign at first.
Aim to practice initially for at least 5 mins, twice per day, every day. the more you practice this technique, the better, and the longer you do it for, the more relaxation you will experience!
Remember to not simply use this skill when you are anxious or agitated. Rather, try to build it into your daily routine as, practiced over time, this technique will build resilience.
Once you have mastered this exercise, you can build on this skill by trying the Progressive Muscle Relaxation (PMR) in a future episode of this podcast. Stay tuned for that episode, as that is considered by many as the 'Gold Standard' of relaxation. Optimally, as you do the PMR exercise you will breathe using this DB technique so it is well worthwhile learning and practicing this simple technique.
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