Deep Breathing To Reduce Stress
Diaphragmatic breathing, also known as belly breathing, is a simple but powerful technique that can help to reduce stress, anxiety, and negative emotions, while promoting a sense of calm and relaxation. A recent study published in the journal Frontiers in Psychology found that diaphragmatic breathing is an effective tool for reducing negative affect and perceived stress, and improving attention in healthy adults.
The study involved 40 healthy adults who were randomly assigned to either a diaphragmatic breathing group or a control group. Participants in the diaphragmatic breathing group were instructed to practice the technique for 20 minutes per day for four weeks, while those in the control group did not receive any intervention. At the end of the four-week period, the researchers measured changes in participants' attention, negative affect, and perceived stress.
The results showed that participants in the diaphragmatic breathing group experienced significant reductions in negative affect and perceived stress, as well as improvements in attention, compared to those in the control group. These findings suggest that diaphragmatic breathing may be an effective tool for managing stress and promoting wellbeing in healthy adults.
So, how can you practice diaphragmatic breathing at home? Here's a step-by-step guide to get you started:
Find a quiet, comfortable place to sit or lie down. You may want to place a pillow under your knees to support your lower back.
Place one hand on your chest and the other on your belly.
Take a slow, deep breath in through your nose, filling your belly with air and pushing your hand outward.
Hold your breath for a few seconds.
Exhale slowly through your nose, pushing all of the air out of your belly and feeling your hand move inward.
Pause for a few seconds before taking your next breath.
Repeat this breathing pattern for several minutes, focusing on making each breath slow and deep.
If your mind starts to wander, gently bring your attention back to your breath.
Practice this technique for at least 10 minutes per day, gradually increasing the amount of time as you become more comfortable with the practice.
By practicing diaphragmatic breathing regularly, you can reduce stress, promote relaxation, and improve your overall wellbeing. Give it a try and see how it can benefit you!