A deep breath is not the same thing as a big breath

Mindful15: Stress Management | Mindfulness | Meditation

Abdominal breathing is easy to learn and can help to reduce stress levels, both short term and long term. Listen to the podcast: Or, read the blog: Today, I want to introduce you to belly breathing, a healthy way to lower stress both short term and long term. When we’re trying to relax or to meditate we may be advised to “take a deep breath.” But, did you know that a deep breath isn’t necessarily a big breath? A deep breath is one that fills the lungs fully. When we’re tense or anxious, we tend to take shallow breaths that fill only the top part of our lungs, high in the chest. Breathing down into the lower lungs, which feels like breathing into the belly, can help us relax. How to Belly Breathe: Lie on your back on the floor or on a firm couch or bed. If necessary, place a thin pillow under your head. Let your feet fall comfortably to the side. Place one hand gently on your chest. Place the other hand on your belly. Close your eyes. For a few minutes, just breathe normally. As you breathe, just notice which hand is moving. If you are breathing shallowly, the hand on the belly won’t move much, but the hand on the chest will. Once you’ve determined where you feel the breath, begin actively moving the breath down into the belly. With each breath, focus on gently moving the hand on the belly. You can exaggerate the movement in the beginning, pushing your belly out a lot, but don’t strain. There’s no need to fill the lungs to bursting or to strain your muscles. Once you’ve taken a few belly breaths, place your hands at your sides and continue with several more belly breaths. Focus on how it feels to breath deep in the belly - this will make it easier to belly breath the next time you try it. Tips You can do this exercise while sitting, but the body’s movements get a little more exaggerated and are easier to feel when you’re lying down. When to use the Belly Breath Any time you realize you’re feeling anxious, check to see whether you’re breathing deeply. Slowly bring your breaths down into your belly. Remember, the breaths don’t need to be big. In a moment where someone frustrates or annoys you or makes you angry, stop and take just one belly breath before you respond to them. This one breath can give you the time you need to calm down and make a better response. Honestly, it’s best if you can Belly Breathe all the time. With practice, you can making belly breathing a habit. Try it now (or download for later) This is a 10-minute belly breathing exercise. Before you go If you enjoyed this lesson, please share it using the social media buttons you see below, or click here to tell your friends. To subscribe to our lessons, use one of these links: Email (you’ll get free extras) | iTunes | Stitcher | YouTube | Google Play | Blubrry | Libsyn | Blogger | facebook | iHeartRADIO | Spotify (search for Mindful15)