Diaphragmatic Breathing Technique

STEP 1:

1. Place one hand on your chest and the other on your abdomen.

2. When you take a deep breath in, the hand on the abdomen should rise higher than the one on the chest.

3. This insures that the diaphragm is pulling air into the bases of the lungs.

STEP 2:

1. After exhaling through the mouth, take a slow deep breath in through your nose imagining that you are sucking in all the air in the room and hold it for a count of 7 (or as long as you are able, not exceeding 7)

STEP 3:

1. Slowly exhale through your mouth for a count of 8.

2. As all the air is released with relaxation, gently contract your abdominal muscles to completely evacuate the remaining air from the lungs.

3. We deepen respirations not by inhaling more air but through completely exhaling it.

STEP 4:

1. Repeat the cycle 4 more times (for a total of 5 deep breaths)

2. Try to breathe at a rate of one breath every 10 seconds (or 6 breaths per minute).

Integrative Medicine, D. Rakel, WB. Saunders, Philadelphia, PA. 2003