Diaphragmatic breathing, also known as abdominal breathing, is a relaxation technique that involves using the diaphragm, the main respiratory muscle located below the lungs, to breathe deeply and relaxingly. This technique is used in different disciplines, such as psychology, medicine and the practice of mindfulness, due to its benefits in reducing stress, anxiety and promoting body and mental relaxation. In this article, we will explore in detail how diaphragmatic breathing is performed and how it can be incorporated into your daily routine to reap its therapeutic benefits.
Why is it important diaphragmatic breathing?
Diaphragmatic breathing has multiple benefits for physical and mental health. Firstly, breathing using the diaphragm properly promotes greater oxygenation of the blood and more efficient expulsion of carbon dioxide. This contributes to better tissue oxygenation, which can improve lung and cardiovascular function.
Psychological benefits
From a psychological point of view, diaphragmatic breathing has been shown to activates the parasympathetic nervous system, responsible for inducing relaxation and reducing the body's stress response. By practicing this technique regularly, you can reduce levels of cortisol, the stress hormone, and promote a feeling of calm and well-being.
How is diaphragmatic breathing done?
To perform diaphragmatic breathing effectively, it is important to follow the following steps:
Step 1: Find a comfortable position
To practice diaphragmatic breathing, it is advisable to find a position comfortable, whether sitting in a chair with your back straight or lying on your back with your legs slightly bent. Make sure your spine is aligned to allow your diaphragm to move freely during breathing.
Step 2: Place one hand on your abdomen and one on your chest
To make sure that you are breathing correctly with your diaphragm, place one hand on your abdomen, just below your ribs, and the other hand on your chest. This will allow you to feel the movement of your breath in your abdomen instead of your chest.
Step 3: Breathe slowly and deeply
Inhale through your nose slowly and deep, feeling your abdomen expand and push your hand outward. Try to keep the hand placed on your chest as little as possible. Hold your breath for a few seconds and then exhale slowly through your mouth, feeling your abdomen return to its initial position.
Step 4: Repeat the process several times
Continue breathing steadily. diaphragmatic for at least 5 to 10 minutes. You can mentally count the time of inhalation and exhalation to maintain a constant rhythm. With regular practice, you will be able to incorporate diaphragmatic breathing into your daily routine and use it as an effective relaxation and stress reduction tool.
Additional tips for practicing diaphragmatic breathing
In addition to the previous steps, here are some additional tips to improve your diaphragmatic breathing technique:
Practice in a quiet environment
Try practicing diaphragmatic breathing in a quiet place free of distractions, where you can focus on your breathing and relaxing your mind and body. You can accompany the practice with soft music or relaxing sounds to create an environment conducive to relaxation.
Integrate breathing into your daily routine
To obtain the maximum benefits of diaphragmatic breathing, Integrate it into your daily routine. You can spend a few minutes in the morning when you wake up or before going to sleep to practice this relaxation technique. You can also use diaphragmatic breathing in situations of stress or anxiety to regain calm and mental clarity.
Combine breathing with meditation
Diaphragmatic breathing can be combined effectively with meditation and mindfulness techniques. By focusing your attention on your breathing and the flow of air in and out of your body, you can enhance the relaxing effects and focus on the present moment, leaving aside worries and intrusive thoughts.
Conclusions
In summary, diaphragmatic breathing is a simple and effective technique to reduce stress, promote relaxation and improve physical and mental health. By practicing this technique regularly and consciously, you can take advantage of its many therapeutic benefits and improve your overall well-being. Remember that diaphragmatic breathing is a skill that can be developed with constant practice, so do not hesitate to incorporate it into your daily life to cultivate calm and inner balance.