Calming Overwhelm - Diaphragmatic Breathing
Cultivating the skill in noticing & improving breathing patterns to facilitate calm
Last updated
Cultivating the skill in noticing & improving breathing patterns to facilitate calm
Last updated
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
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.