> For the complete documentation index, see [llms.txt](https://www.luisburgis.org/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://www.luisburgis.org/practice-guides/skills/equanimity/1-calm-and-overwhelm.md).

# 1 Calm & Overwhelm

## Understanding Diaphragmatic Breathing

{% embed url="<https://www.youtube.com/watch?v=H7b1ROrg6Bc>" %}

## Practice Visual

<img src="/files/vAlTfBUf169PBSEgZ6MQ" alt="" class="gitbook-drawing">

## Practice Progression

### 1.1 - Learning the Four Phases

{% embed url="<https://youtu.be/INq2yOPe5DI>" %}

### 1.2 - Slowing Down

{% embed url="<https://youtu.be/woZjxWXjTSo>" %}

### 1.3 - Finding Enjoyment

{% embed url="<https://www.youtube.com/watch?v=4Q_h8sH2Fj4>" %}

## Complete Practice

### Diaphragmatic Breathing - Long Version

{% embed url="<https://youtu.be/k5ExmUK_kIA>" %}

### Diaphragmatic Breathing - Short Version

{% embed url="<https://youtu.be/eHfTcp7UI6w>" %}

## Core Instructions

<table><thead><tr><th width="142"></th><th></th></tr></thead><tbody><tr><td><strong>What</strong></td><td>Automating diaphagmatic breathing away from non-diaphragmatic stress breathing to calm overwhelm, weaken anxiety and access safety and calm</td></tr><tr><td><strong>Benefits</strong></td><td><ul><li>Anxiety weakens &#x26; Safety strengthens</li><li>Ability to Calm Overwhelm</li><li>Breath is enjoyable, calming and relaxing</li><li>Ability to access deep relaxation</li></ul></td></tr><tr><td><strong>Progress</strong></td><td><ul><li>Recognizing breathing patterns</li><li>Calming Diaphragmatic Breathing becomes natural way of breathing > stress-breathing</li><li>Breath is enjoyable, calming, relaxing<br></li></ul></td></tr><tr><td><strong>Instructions</strong></td><td><p></p><ol><li><p><strong>Diaphragmatic Breaths (Lower Belly in Lying Posture)</strong></p><ul><li>Intentional gentle slow diaphragmatic breaths</li><li>Lying Posture: Allowing the belly to inflate &#x26; deflate</li><li>Non-Lying Posture: Allow the diaphragm to expand and the body to respond with whatever feels comfortable i.e., belly / ribs / chest expanding</li></ul></li><li><p><strong>Ribs Breaths</strong></p><ul><li>Starting with DPB, then allowing the air to fill the ribs</li></ul></li><li><p><strong>Complete  Breaths</strong></p><ul><li>Starting with DPB, followed by ribs, then allowing the air to fill up the chest</li></ul></li><li><p><strong>Natural Diaphragmatic Breaths</strong></p><ul><li>Letting go of any intentional breathing</li><li>Being curious and observing  how the diaphragm naturally engages</li><li>Teaching the mind a calmer way of breathing, by experiencing and enjoying the relaxation from it</li></ul></li></ol></td></tr><tr><td><strong>Consider</strong></td><td><p><strong>Lightheaded or Dizzy</strong></p><ul><li>This may be a common sign of adjustment to a new way of breathing. Pause  &#x26; breathe naturally again until you feel ready, then start again.</li></ul><p><strong>Strain</strong></p><ul><li>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.</li></ul><p><strong>Felt-Sense > Anatomical Obsession</strong></p><ul><li>The aim is to have a diaphragm that moves relaxed, not tense due to fear-response. </li><li>While rested the diaphragm moves slowly. While cardio-active the diaphragm moves quicker. </li><li>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<br></li></ul></td></tr><tr><td><strong>Daily Life</strong></td><td><ul><li>Notice your breathing patterns throughout the day</li><li>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</li></ul></td></tr><tr><td><strong>Acknowledgement</strong></td><td><a href="www.midlmeditation.com">MIDL</a></td></tr></tbody></table>

## Progress

<table><thead><tr><th width="140">-</th><th>Level 1 - Non-skilled</th><th>Level 2 - Skilled</th><th>Level 3 - Maturity</th></tr></thead><tbody><tr><td><strong>Variables</strong></td><td><ul><li>Unaware of breathing patterns</li><li>DBP is not default</li><li>Unable  to  engage DP</li><li>Breathing does not feel relaxing &#x26; calming</li></ul></td><td><ul><li>Aware of breathing patterns</li><li>DPB is mostly default</li><li>Able to engage DP</li><li>DBP feels relaxing &#x26; calming</li></ul></td><td><ul><li>Aware of breathing patterns</li><li>DPB is default in all non-cardio situations</li><li>DPB feels calming and relaxing</li></ul></td></tr><tr><td><strong>Example</strong><br>Being Nervous</td><td><ul><li>Engaged in chest or 'stress' breathing which supports anxiety and discomfort.</li><li>Unaware of it.</li></ul></td><td><ul><li>Engaged in stress breathing</li><li>Aware of it &#x26; intentionally retraining breathing pattern towards DPB</li><li>Accessing relaxation and calm</li></ul></td><td><ul><li>DPB is engaged providing relaxation and calm. </li><li>Aware of it.</li></ul></td></tr></tbody></table>

## Questions & Answers

<details>

<summary>Q&#x26;A</summary>

**How do I know I am having diaphragmatic breathing?**

* Breathing feels safe, deep, calming and relaxing rather than shallow,  restless, tense&#x20;
* During Cardio-Rest: Diaphragm moves slowly rather than fast
  * During Cardio-Activity: Diaphragm movies quicker&#x20;
* 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)?**&#x20;

* 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?**&#x20;

* Inhale
  * Diaphragm contracts&#x20;
  * 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

</details>