1 Calming Overwhelm - Diaphragmatic Breathing

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

Overview

Step 1 - Learning the Four Phases

Step 2 - Slowing Down

Step 3 - Finding Enjoyment

Long Version (~35min)

Short Version (~13min)

Practice Visualization

Overview

Progress	Sensory Clarity about one's breathing patterns Retrained breathing pattern to DPB as default DPB feels relaxing and calming
Benefits	Recurring automatic relaxation and calm with every breath Reduced Anxiety Supports Softening Skill
Instructions	Lower Belly Breaths Intentional gentle slow diaphragmatic breaths - pushing the lower belly out&in 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.
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.