What Is Calm Breathing?
Calm breathing, also known as diaphragmatic breathing, is a technique that helps regulate your breath during stress or anxiety. It involves slow, deep breaths into your lower belly and is used by singers, yoga practitioners, and wind instrument players.
Why Is Calm Breathing Important?
- Prevents "overbreathing": Anxiety often leads to shallow, quick breaths or hyperventilation.
- Eases symptoms: Overbreathing can worsen feelings of anxiety by causing dizziness, a racing heart, or headaches.
- Portable and practical: Calm breathing helps "take the edge off" anxiety and allows you to ride out the feelings.
How to Practice Calm Breathing
- Sit Upright
- Sit comfortably with arms supported on a chair or lap.
-
Keep your shoulders relaxed and chest still.
-
Follow the Breathing Steps
- Inhale slowly through the nose into your lower belly for about 4 seconds.
- Hold your breath for 1-2 seconds.
- Exhale slowly through the mouth for about 4 seconds.
-
Pause for a few seconds before the next breath.
-
Find Your Rhythm
- Aim for 6-8 cycles per minute, but adjust to what feels comfortable.
Helpful Tips for Success
- Pause After Each Breath: Prevent hyperventilation by allowing small breaks between breaths.
- Breathe from the Abdomen: Try this exercise lying down if needed. Place one hand on your heart and one on your abdomen. Only the hand on your abdomen should rise as you breathe.
- Relax: Keep your shoulders and chest still while focusing on the movement of your abdomen.
Rules of Practice
- Practice calm breathing for 5 minutes, twice daily.
- Start when you're feeling calm to build confidence in the technique.
- Gradually use it in anxiety-inducing situations once you're comfortable.
Mastering calm breathing can become a powerful tool for managing stress and anxiety. Regular practice ensures you're ready to use this technique when you need it most.
Next: Read 2500+ consumer guides to shopping, electronics, appliances, home services, cars, money and more.
