s14 - exhale • Inhale stomach expands • Exhale stomach...

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Diaphragmatic Breathing
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Breathing Learning to breathe is the first step to learning how to relax Tap into relaxation response Deep breathing increases the amount of oxygen in your body Used in treating asthma, yoga, meditation, childbirth, etc.
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Self-Assessment Take a deep breath. Notice: How do you take deep breaths? Do you inhale through your nose or your mouth? What happens to your stomach? Your chest? Do you inhale/exhale fully?
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Diaphragmatic Breathing Diaphragm: muscle that separates the lung cavity from the abdominal cavity In proper breathing, diaphragm moves down to create a vacuum in the lung cavity. This pushes the abdomen forward.
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Diaphragmatic Breathing Place one hand bellow the rib cage (above the stomach) Breathe in through your nose (your stomach should push out). Exhale through your nose or through your mouth. As you exhale, your stomach should fall inward again. Next, try making a slight sigh when you
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Unformatted text preview: exhale • Inhale: stomach expands • Exhale: stomach contracts 3-Chambered Breath • Take one deep breath and fully inflate your lungs with air – (visualize your lungs full of healing, life-giving oxygen) • Breath out and think about your lungs as having 3 parts (upper, middle, and lower) • Breath in again and: – Fill the lower part of your lungs as your belly expands – Next fill the middle part of your lungs – Finally, fill the upper part of your lungs as your shoulders lift and your chest expands • Breath out slowly, one part at a time, pushing out every last bit of air (to expel all CO2) Exercises • Try doing 40 deep breaths per day (give it two weeks to notice full effects) • Find a breathing cue: ex. Every time you check your watch; every time you’re in traffic; every time the phone rings • Do a mini (see handout)...
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s14 - exhale • Inhale stomach expands • Exhale stomach...

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