Diaphragmatic breathing benefits
Thu Feb 17, 2022 · 195 words

In order to orient yourself as quickly as possible, the first thing you need to do is to re-regulate your intense emotions, even if it’s only temporary.

To re-regulate, one of the simplest things you can do just about anywhere is diaphragmatic breathing.

Diaphragmatic breathing is a slow, smooth and deep inhalation of air to move the diaphragm (the muscular wall beneath your lungs). This is also called paced breathing, abdominal breathing, belly breathing or centering breath.

A good diaphragmatic breath lasts 15 seconds.

The formula is 6-2-7. Breathe in for 6 seconds, hold for 2 seconds and then breathe out for 7 seconds. Doing this for the formula’s full count isn’t easy when your emotions are intense, but stick with it and repeat at least 3 times.

The goal of is to facilitate a relaxation response.

Diaphragmatic breathing benefits can include better oxygen exchange, slowing of the heartbeat and lowering or stabilizing of blood pressure.

While there are a number of diaphragmatic breathing benefits, if you feel dizzy or start hyperventilating, stop immediately. Diaphragmatic breathing is a generally a safe way to enhance relaxation.

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See also

  1. Cognitive reappraisal techniques

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