Diaphragmatic breathing

Diaphragmatic breathing exercises are one of the most effective treatments for stress and
mood problems, both physical and psychological. What this type of breathing achieves is that
we can have a much lower number of breaths per minute. When we are stressed or very
emotional our body unconsciously increases the number of breaths per minute, this technique
aims to achieve the opposite. If your body relaxes it is more likely that your thoughts will relax
as well.

The steps are as follows:

1. To adopt a comfortable position, either lying down or sitting with your back straight.

2. To place one hand on your chest and one hand on your abdomen.

3. To breathe in through your nose for 4 seconds, feeling your abdomen swell as you breathe,
as the hand on your abdomen rises as you inhale, while the hand on your chest barely moves.

If this is difficult for you, spend the first day practising, experiment with trying to bring the air
into the chest and feel the physical sensations it produces, then into the abdomen and so on
until you see the differences and know how to handle it.

- To hold your breath for 3 seconds and then breathe out slowly through your mouth for 7
seconds.

- To repeat about 10 minutes once a day or 5 minutes twice a day.

When you have mastered the technique you can use it at any time of stress or strong emotion
in a way that calms you down.

Ana Jiménez España

Máster en Psicología General Sanitaria
AO11986