Of all the breathing techniques I teach the diaphragmatic breath is the most foundational and useful. I especially recommend it in times of anxiety or crisis since it slows down your breath and helps to relieve tension.
Here’s how it goes: place a hand on your belly. As you inhale, gently expand your belly outward and downward. Your hand will feel the belly expand. As you exhale you can either just soften the belly or, more actively, pull the belly in towards your spine. Minimize the movement of the rib cage with the breath and maximize the movement of the belly. Do this for about a minute then breathe normally.
The diaphragm is a dome-shaped sheet of muscle that lives just behind the low ribs. When you breathe in, the diaphragm moves downward and outward, pushing the abdominal organs out. This action is actually what causes the inhalation – the downward action creates a vacuum, causing air to rush into the lungs. As you exhale the diaphragm softens upward, back to its resting state.
For some people the diaphragm holds tension and they find it difficult to expand the belly on the inhalation. Their rib cage wants to expand on the inhalation and the belly pulls in. Know that this is okay; that you’ve gotten along just fine all these years breathing like this and you’ll probably make it a good deal longer. But it’s that tension in the diaphragm that we’d like to address. Releasing that tension has a domino effect on tension in the rest of the body. This deep, relaxing breath will encourage any unnecessary tension to release and dissipate.