Diaphragmatic breathing is the best known and one of the most powerful breath exercises to reduce the stress response, get oxygen flowing to your brain and in your body.
If you’re constantly and chronically stressed out, sleep-deprived, malnourished, or dehydrated over time your immune function will weaken.
Longer, deeper breaths into your abdomen, slows your heart rate and activates the calming, parasympathetic nervous system.
The most basic type of diaphragmatic breathing is done by inhaling through your nose and breathing out through your mouth. However, exhaling through your nose allows you to do this in public places.
Sit in a comfortable position or lie flat on the floor, your bed, or another comfortable, flat surface.
Relax your shoulders.
To feel your diaphragm move as you breathe place one hand on your upper chest and the other just below your ribs on your stomach.
Take a slow, full breath in through your nose for about two seconds. Experience the air moving through your nostrils into your abdomen, making your stomach expand. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.
(your hand below your ribs moves in and out with each breath).
Press gently on your stomach, and exhale slowly for about two seconds through your nose (or mouth) and tighten your diaphragm
(just like squeezing a lemon to get all the juice out)
The hand on your upper chest should remain as still as possible throughout.
Repeat these steps several times for best results.
It may take you a bit of effort at first to do this cuz it ain’t the usual way you breathe.
With continued practice, diaphragmatic breathing becomes easier, Easier, EASIER.
After you get the hang of it, you can practice diaphragmatic breathing . . . without using your hand.