What are deep breathing exercises (diaphragmatic breathing)?
• An alternative form of meditation in which the individual takes multiple long and deep breaths in an attempt to reduce their level of stress and anxiety.
• This technique slows the breathing rate by inhaling deeply through the nose, then a pause, which follows by exhaling slowly through the mouth.
Why should you perform deep breathing exercises?
- Researchers demonstrate that diaphragmatic breathing is beneficial to both mental and physical health.
- It can be self-administered immediately when a stress trigger occurs and can be used anywhere.
- Benefits can be felt with just 5 minutes of diaphragmatic breathing exercise.
How to perform diaphragmatic breathing?
- Make yourself comfortable. Relax your body. Close your eyes gently.
- Take two deep breaths slowly.
- Then, breathe naturally.
- Notice the flow of air through your nose.
- Rest your attention gently on the breath.
- If you are distracted by any sounds, body sensations, thoughts or feelings, gently come back to your breath.
- Be aware of your breath for the next five minutes.
(Beng et al., 2016)