1 Calm & Overwhelm

Cultivating the skill in noticing & improving breathing patterns to facilitate calm

Understanding Diaphragmatic Breathing

Practice Visual

Practice Progression

1.1 - Learning the Four Phases

1.2 - Slowing Down

1.3 - Finding Enjoyment

Complete Practice

Diaphragmatic Breathing - Long Version

Diaphragmatic Breathing - Short Version

Core Instructions

What	Automating diaphagmatic breathing away from non-diaphragmatic stress breathing to calm overwhelm, weaken anxiety and access safety and calm
Benefits	Anxiety weakens & Safety strengthens Ability to Calm Overwhelm Breath is enjoyable, calming and relaxing Ability to access deep relaxation
Progress	Recognizing breathing patterns Calming Diaphragmatic Breathing becomes natural way of breathing > stress-breathing Breath is enjoyable, calming, relaxing
Instructions	Diaphragmatic Breaths (Lower Belly in Lying Posture) Intentional gentle slow diaphragmatic breaths Lying Posture: Allowing the belly to inflate & deflate Non-Lying Posture: Allow the diaphragm to expand and the body to respond with whatever feels comfortable i.e., belly / ribs / chest expanding Ribs Breaths Starting with DPB, then allowing the air to fill the ribs Complete Breaths Starting with DPB, followed by ribs, then allowing the air to fill up the chest Natural Diaphragmatic Breaths Letting go of any intentional breathing Being curious and observing how the diaphragm naturally engages Teaching the mind a calmer way of breathing, by experiencing and enjoying the relaxation from it
Consider	Lightheaded or Dizzy This may be a common sign of adjustment to a new way of breathing. Pause & breathe naturally again until you feel ready, then start again. Strain This may be a sign of excessive effort. Bring an attitude of gentleness and allowing the body to welcome your suggestions, rather than of struggling or forcing. Felt-Sense > Anatomical Obsession The aim is to have a diaphragm that moves relaxed, not tense due to fear-response. While rested the diaphragm moves slowly. While cardio-active the diaphragm moves quicker. In a lying posture the diaphragm moves maximum-downward and the belly expands. In a posture with more muscular activation such as walking the diaphragm will move less downwards i.e., more thoracic movement as a compensation
Daily Life	Notice your breathing patterns throughout the day When non-diaphragmatic breathing is occurring (during a non-cardiovascular activity), practice 5 gentle slow diaphragmatic breaths to retrain your breathing pattern in the moment
Acknowledgement	MIDL

Progress

-	Level 1 - Non-skilled	Level 2 - Skilled	Level 3 - Maturity
Variables	Unaware of breathing patterns DBP is not default Unable to engage DP Breathing does not feel relaxing & calming	Aware of breathing patterns DPB is mostly default Able to engage DP DBP feels relaxing & calming	Aware of breathing patterns DPB is default in all non-cardio situations DPB feels calming and relaxing
Example Being Nervous	Engaged in chest or 'stress' breathing which supports anxiety and discomfort. Unaware of it.	Engaged in stress breathing Aware of it & intentionally retraining breathing pattern towards DPB Accessing relaxation and calm	DPB is engaged providing relaxation and calm. Aware of it.

Questions & Answers

Q&A

How do I know I am having diaphragmatic breathing?

• Breathing feels safe, deep, calming and relaxing rather than shallow, restless, tense

• During Cardio-Rest: Diaphragm moves slowly rather than fast

  • During Cardio-Activity: Diaphragm movies quicker

• Lying Posture

  • Belly lifts as the diaphragm moves down

  • Thoracic movement secondary

How do I know I am having stress-breathing i.e., less-diaphragmatic (during cardio-rest)?

• Stress breathing means the diaphragm is tensing up and not moving as much downward

• Breathing becomes shallow rather than deep

• Thoracic Expansion becomes primary

• Lying Posture

  • Belly does not lift as the diaphragm does not move down

  • Thoracic movement primary

How should I breath while in a standing or cardio-active posture?

• Important is that your body/mind are feeling safe i.e., diaphragm is moving freely

• Standing/Muscular Activation

  • As there is increased muscular activation in standing or cardio activities the diaphragm has less mobility i.e., thoracic expansion will become greater

• During Cardio

  • Body focuses on air exchange i.e., increases rate of breath

  • Breaths become quicker, more shallow, more thoracic

Is diaphragmatic breathing always belly breathing (cardio-rest)?

• Lying Posture: Yes

• Posture with more muscular activation (seated, standing, walking, exercise)

  • The diaphragm will move freely as long as organs, muscles are not impeding it

  • Usually the more muscular activation there is the less the diaphragm will move downward, the less the belly will expand

  • For this reason we practice rib & chest breathing to allow our body and mind to learn how to breath gently, adapting to the circumstance

Anatomy: What happens during breathing?

• Inhale

  • Diaphragm contracts

  • Diaphragm flattens

  • Diaphragm moves downward

  • Providing more space for the lungs to expand

    • Increased lung volume allows air to flow into lungs

• Exhale

  • Diaphragm relaxes

  • Diaphragm returns into 'dome-like' resting position

  • Diaphragm moves upwards

  • Providing less space for the lungs, lungs contracting

    • Decreased lung volumes supports air to leave the body

• Accessory Breathing Muscles are around the thoracic cavity e.g., intercoastal rib muscles

  • They help to expand and contract the rib cage as well

  • Inhale, rib expands

  • Exhale, rib contracts