Deep Breathing Deep Breathing Audio
Now time yourself again for one minute doing the deep belly breathing aka diaphragmatic breathing, and see what your count is. If it is not at 3-6 breaths per minute try again. Most people get it the first time, because we come into this world breathing this way. Imagine a baby on its back, how the belly expands. This is what you will be doing. No more sucking in your abs or wearing constrictive clothing, unless you like being stressed out and uncomfortable. Once you have your count down, spend at least 10 minutes a day doing this. Anxious people should work up to 30 minutes daily. To keep mental chatter away focus on a mantra, a word or phrase, the entire time. Some people use the word one, breathe, relax, release etc. You are breathing anyway or you’d be dead, so there is no excuse. You are simply breathing more deeply and slowly. I tell some patients to email and text themselves to breathe to remind themselves throughout the day to slow down. I have breathe stickers strategically placed in my office to remind patients and myself as well. The benefits of deep breathing are mentioned in another blog. Read that if you need motivating. However; I think once you do this for 10 minutes you will feel much calmer and centered, and that will motivate you.