Just Breathe
Take a moment right now and pay attention to how you are breathing. How is it? Is it fast and shallow (chest breathing) or deep and slow (diaphragmatic breathing)? Would have you even noticed your breathing had I not asked you to pay attention to it? Because breathing is something that just happens automatically in my body (just like the digestion of food), I hadn’t paid attention to it much, until recently.
Last month, my husband was diagnosed with B cell Lymphoma, a cancer of the lymph system. Since he is stationed in Texas at the moment, I have been splitting my time between here and there. Needless to say, my life has felt a little stressful lately. However, I have been diligently practicing conscious, diaphragmatic breathing and it helps me tremendously. Why, you ask?
Chest breathing creates anxiety, fatigue, rapid heart rate and confusion; while deep, slow diaphragmatic breathing creates lower heart rate, increased energy and feelings of peace and relaxation.
Unfortunately, when you are stressed, breathing becomes fast and shallow. However,
wouldn’t it be wonderful if even in times of stress, your breathing could be deep and slow? How can you do that? And what is diaphragmatic breathing anyway?
CONSCIOUS BREATHING
The first part of deep, slow breathing is actually conscious breathing. Conscious breathing, or actually being aware of your breathing; noticing and experiencing whatever sensations are in your body as you breathe in and out, brings awareness to the present moment. This is can be a very powerful and simple step, however, it can also be very difficult to practice. Just by being conscious of your breathing, you may be better able to relax.
DIAPHRAGMATIC BREATHING
Diaphragmatic breathing, sometimes called abdominal breathing, belly breathing or deep breathing, helps us to breathe fuller and deeper. When we breathe deeply, the diaphragm massages the vagus nerve (the vagus nerve controls the relaxation response) which then sends a signal for the body to slow the heart, relax the muscles and also sends waves of peaceful feelings throughout the body. Also, diaphragmatic breathing brings more oxygen into the lungs which also triggers endorphins and improves overall health.
How do you do diaphragmatic breathing? Put one hand on your abdomen, the other on your upper chest and close your eyes. Take a deep breath in through your nose; the hand on your chest should remain as still as possible, while your abdomen should move your hand out. Expel the air slowly and completely through your mouth. The hand on your abdomen should fall with the out breath. Again, the hand on your upper chest should remain as still as possible. Repeat.
Yes, it is that simple. Try diaphragmatic breathing the next time you are feeling a little stressed and see what a difference it can make in your day or in that moment. Try it even when you aren’t feeling stressed and see how your body responds. For me, I will continue to practice my conscious, diaphragmatic breathing as I try to keep my life in balance at the moment.
YOUR PARTNER IN AWARENESS AND HEALING,
Kathy