Guided Breathing Relaxation Technique

I've used breathing relaxation exercises as part of pulmonary rehabilitation programs and also for relaxation (these are links to theory) and meditation purposes.

The technique we're going to do is called diaphragmatic breathing.

We're aiming to relax the muscles of the neck, upper thorax, and shoulders in order to minimize the use of these accessory muscles of respiration and improve breathing efficiency.

We're training correct us of the diaphragm.

The main point is to breathe from the abdomen (diaphragm) and thus to keep your chest relatively still during respiration.

Here's our Disclaimer.

And here's what to do...

1. Sit either in a reclined position or just comfortably on a straight-backed chair.
2. Place your hands on your abdomen. Your middle fingers should touch each other around the level of your belly button.
3. Breathe in slowly and deeply through your nose, to a count of 3-4. Feel your hands/abdomen move outwards as your diaphragm contracts and draws air into your lungs. Your chest should not rise noticeably.
4. Hold your breath for 3-4 seconds (until you feel a natural need to exhale).
5. Breathe out through your mouth, slowly. You may spout/purse your lips to slow down the force of expiration.
6. Repeat 10 times.

Further thoughts and recommendations

Your heart rate usually slows down while you're breathing out. Remain calm if your breath pauses for several seconds before you need to breathe in again. This is normal, natural. Just go with the flow.

Remember to keep your shoulders relaxed and keep your chest still during respiration.

Allow your abdomen to rise and fall under your hands until you develop an automatic feel for the technique. Then simply keep your hands in any comfortable position you prefer.



Comments, questions?

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