Diaphragmatic Breathing
You have 2 basic breathing patterns; upper chest breathing and diaphragmatic breathing.
When you breathe from the upper chest, our chest lifts upward and outward and breathing tends to be shallow and
rapid. Hyperventiliation can be a cause of someone who breathes from their upper chest when at rest. When
anxious your fight or flight response mechanism requires upper chest breathing as the body is preparing itself for
exercise and exertion. If you suffer from stress and anxiety and continually feel threatened by normal, everyday
situations, this is simply triggering this type of breathing.
With diaphragmatic breathing, your inhalation often is slower and deeper and when the lungs fill with air, they push
down on the diaphragm and cause the tummy to push out; making the stomach area appear to expand and contract
with each breath.
You use both methods of breathing during your daily life. During exertion the body uses upper chest breathing to
provide large amounts of oxygen that is required during exercise. You use diaphragmatic breathing when your
breathing is normal and exercise and oxygen requirement are low.
Many people with anxiety related problems use upper chest breathing as their main breathing pattern.
Become aware of your own breathing pattern:
Place one hand on your chest and one on your tummy.
Take a slightly deeper breath than normal and see which hand moves the most.
If most of the motion is in the hand on your chest, you are an upper chest breather, if it is your tummy you are
already breathing diaphragmatically. If you are a upper chest breather, there is a good chance that hyperventilation
is a major contributor to your anxiety symptoms.
Count your breathing rate; time a minute and see how many breaths you have. A normal breathing rate is 8-16
breaths per minute.
www.inmindhypnotherapy.co.uk
Northcott House
Drove Hill
Chilbolton
Hampshire, SO20 6AR
Helen Johnstone 2012
dip.hyp.HPD.MSNLP.GQHP.GHR Reg.
helen@inmindhypnotherapy.co.uk
01264 860238
Exercise:
Do twice per day, once at night before you go to bed and once in the morning as you wake up.
Lie down and place your hand over your navel and breathe in a way that it moves up and down and is relaxed. If you
feel that your chest is moving aswell, put the other hand on your chest and gauge that it is not moving as much as
your tummy. If you still have problems; when you exhale suck your tummy in and when you inhale it will
automatically extend. Do not breathe too deep or too hard or you may show signs of hyperventilation and light
headedness, if this is the case, take smaller and more relaxed breaths.
Relax and inhale and exhale for 1 minute – take 4-5 relaxed breaths. Do not over breathe, or make hard work, keep
it natural, gentle and relaxed.
Your aim is to tell when you are breathing from your tummy without the need to place your hand on it, to know
what it feels like, to use this type of breathing in a relaxed and gentle manner whenever you wish.
Moving on:
Once you have mastered this breathing technique lying down practice whilst standing up.
Remember and use by breathing like this for 3 or 4 breaths standing before sitting for a meal. (3 meals a day)
Once this is mastered, sit down before a meal and practice whilst sitting
From now on:
Assess what type of breathing you are doing. Whenever you feel anxious or panicky check your breathing and revert
to diaphragmatic breaths to help calm and quiet your fight or flight reponse.
www.inmindhypnotherapy.co.uk
Northcott House
Drove Hill
Chilbolton
Hampshire, SO20 6AR
Helen Johnstone 2012
dip.hyp.HPD.MSNLP.GQHP.GHR Reg.
helen@inmindhypnotherapy.co.uk
01264 860238
www.inmindhypnotherapy.co.uk
Northcott House
Drove Hill
Chilbolton
Hampshire, SO20 6AR
Helen Johnstone 2012
dip.hyp.HPD.MSNLP.GQHP.GHR Reg.
helen@inmindhypnotherapy.co.uk
01264 860238