Belly Breathing vs. Chest Breathing

If you’re like most people, you’re probably not getting a full breath of air into your lungs as you may think you are.  Most people are breathing from their chest (meaning that your chest rises up and down as you breathe).  Breathing this way often gives us minimal breath into the lungs and doesn’t allow for us to experience the fullness of a deep breath.  Breathing from our chest is often a response to stress and can in fact cause more stress. It may also cause dry mouth, fatigue, can aggravate respiratory problems and can cause a panic attack.

So what’s an alternative to get the desired deep breath that you’ve been searching for?  It’s called diaphragmatic breathing, also known as belly breathing (meaning that your belly rises up and down as you breathe).  Deep breathing is found using diaphragmatic breathing and can often reduce symptoms of stress, reduce anxiety, relax muscles, increase energy levels, reduce blood pressure and slow down our heartbeat.  Belly breathing is not a foreign concept. In fact, watch a new born baby breathe and you will notice that they naturally practice deep breathing, breathing by using their diaphragm (muscle under the lungs).  You will visually see their belly rising up and down on each inhale and each exhale.

According  to the American Lung Association, proper breathing starts in the nose and then moves to the stomach as your diaphragm contracts, the belly expands and your lungs fill with air and results in air flowing into your lungs.

Below Is A Step-by-Step Guide On Taking A Belly Breath:

1. Lie on your back or sit straight up in a comfortable position.
2. Place one hand on your stomach and one hand on your chest.
3. Take a deep breath (in your nose), while filling your belly with air like a balloon and expanding your belly as far as you can (the hand on your belly will rise and the hand on your chest will remain still).
4. When you exhale, you will feel your stomach flattening/pulling back in.
5. Repeat as often as you’d like.

If You Are Having Difficulties Staying Focused or Calm While Belly Breathing, Try This:

1.  Count to 4 on each inhale and count to 4 on each exhale.
2. Focus on the sensations of each inhale and each exhale that you feel in your body (where do you feel each breath in your body).
3. If you notice thoughts that won’t go away, keep your focus on counting each breath and noticing each sensation in your body.
4. Take your time.

Make your mental health a priority. You don’t have to go through difficult times on your own. You can find me at www.wholeisticyou.com or reach me by email at hello@wholeisticyou.com .