How to Release Tension – Diaphragmatic Breathing

As an Amazon affiliate I Earn from Qualifying Purchases at NO extra costs to you

There are several ways to release stress. Some folks choose to work-out, walk, run, or bike, while others choose journaling or music. Believe it or not, some people also de-stress by roller skating. Anyways, here are a few more ways to release tension and stress. Diaphragmatic breathing is one of the ways to learn how to release tension.

How to Release Tension

Taking slow, deep breaths can help you relax and release tension in the body. Breathing exercises to release negative emotions can be done through techniques such as diaphragmatic breathing and alternative nostril breathing. Diaphragmatic breathing, also known as belly breathing, is a technique that engages the diaphragm muscle to expand the stomach and lungs instead of just the chest. It is easy to learn how to release tension. Just follow the steps below:

Diaphragmatic Breathing Lying Down

  1. Sit or lie down in a comfortable position.
  2. Place one hand on your chest and the other on your belly.
  3. Slowly inhale through your nose, allowing your belly to rise as you fill your lungs with air. Your chest should remain relatively still.
  4. Exhale slowly through your mouth, pushing the air out of your lungs and allowing your belly to fall.
  5. Repeat for several minutes and focus on the sensation of the breath moving in and out of your body. You will ace this in no time. https://youtu.be/_xQJ2O4b5TM

A Pathway to Relieve Tension and Stress

Good morning/afternoon, everyone. Today, we will explore the wonderful technique of diaphragmatic breathing standing up, also known as belly breathing or deep breathing. Diaphragmatic breathing is a simple and effective method that harnesses the power of our breath to promote relaxation. It is an effective technique to relieve your pent up stress and fatigue.

In this next section we will dive into what diaphragmatic breathing is, how to use it, and the numerous benefits it offers. It will reduce your stress and improve over-all well-being.

Understanding Diaphragmatic Breathing

     Anatomy of the Diaphragm

  • The Diaphragm is a dome-shaped muscle separating the chest and the abdomen.
  • Its role in respiration is to contract during inhalation and relax during exhalation.

Diaphragmatic Breathing Defined

  • Diaphragmatic breathing is a technique that engages the diaphragm to promote deep, slow, and controlled breaths.
  • It involves conscious expansion of the abdomen during inhalation and gentle contraction during exhalation.

Practicing Diaphragmatic Breathing

Preparation

  • Find a comfortable, quiet space.
  • Sit or lie down in a relaxed position.

Step-by-Step Technique

  1. Place one hand on your abdomen, just below the rib cage, and the other on your chest.
  2. Take a slow, deep breath through your nose, feeling your abdomen rise and expand like a balloon.
  3. Exhale slowly through your mouth, allowing your abdomen to deflate while gently contracting.
  4. Repeat this process, focusing on deep, smooth breaths, and maintaining a comfortable rhythm.
  5. Aim for a duration of 5-10 minutes per session, gradually increasing as you become more proficient.

Benefits of Diaphragmatic Breathing

      Stress Reduction and Relaxation

  • Activates the parasympathetic nervous system, promoting a relaxation response.
  • Reduces the production of stress hormones, such as cortisol, and lowers blood pressure.

       Improved Mental Well-Being

  • Increased oxygen supply to the brain, enhancing clarity. Focus, and concentration.
  • Alleviates symptoms of anxiety, depression, and insomnia.
  • Promotes mindfulness and a sense of present-moment awareness.

 Physical Health Benefits

  • Enhances lung capacity and oxygenation, improving respiratory function.
  • Helps regulate heart rate and blood pressure.
  • Supports digestion and stimulates the relaxation response in the gastrointestinal system.

Pain Management

  • Reduces muscle tension and pain associated with chronic conditions, such as fibromyalgia.
  • Complements other pain management techniques, promoting a holistic approach.

Incorporating Diaphragmatic Breathing into Daily Life

Integration into Routine:

  • Practice diaphragmatic breathing during moments of stress, before bed, or upon waking up.
  • Utilize diaphragmatic breathing during meditation, yoga, or exercise routines.

Mindful Awareness

  • Develop an awareness of your breathing patterns throughout the day.
  • Utilize diaphragmatic breathing to re-center and find calm during challenging situations.

Nadi Shodhana

Alternative nostril breathing, also known as Nadi Shodhana, is a yoga breathing technique that helps balance the nervous system, improve lung capacity, and calm the mind. At the end of a long day, deep breathing recharges, replenishes, and rejuvenates the body and the mind. Contrary to popular beliefs, it is not hard to learn.

How to Practice Alternative Nostril Breathing

  1. Sit in a comfortable position with your back straight.
  2. Use your right hand to close your right nostril with your thumb and inhale through your left nostril.
  3. Close your left nostril with your ring and little finger and exhale through your right nostril.
  4. Inhale through your right nostril, then close it and exhale through your left nostril.
  5. Continue alternating nostrils with each inhale and exhale.
  6. Practice for several minutes focusing on the sensation of the breath moving in and out of your body and the feeling of balance and relaxation that it brings. https://youtu.be/XVehpx1KEdc

The Power of Yoga

Yoga is another powerful tool that helps release tension from the body and calms the mind. Practicing yoga also helps promote relaxation, reduce stress, and improves emotional regulation. Try doing yoga poses that focus on stretching and breathing, such as child’s pose or warrior stance.

According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mindfulness, healthy eating, weight loss and quality sleep.

Diaphragmatic Breathing

As an extra bonus, many yoga styles include meditation or pranayama (breathing technique) components that help clear the mind. Never underestimate what a little self-care can do. We are pushing for strong affiliate marketers that are here for the long haul. Are you in? Are you ready to optimize your mental wellness?

Optimize Your Mental Wellness

By practicing mindfulness meditation, yoga, journaling, and breathing exercises you are not only reducing stress and weariness, but you are also promoting self-awareness, improving your mood, and optimizing your mental wellness. You can find yoga sessions on Amazon’s Prime TV, sometimes on Netflix or on DVDs. Find out how important breathing techniques are.

How Many Breaths Per Day?

We breathe in and out several thousand times a day. Our lungs fuel us with oxygen; our body’s life-sustaining force. Do you know the approximate number of times we breathe in and out in a day? Take a guess.

A. 25,000 times a day

B. 55,000 times a day

C. 100,000 times a day

Final Take Home

Deep breathing is an effective, natural way to relieve stress and tension. Thus, diaphragmatic breathing is a powerful tool that harnesses the innate connection between our breath, mind, and body. By incorporating this technique into our lives, we experience a multitude of benefits, including reduced stress, improved mental well-being, and enhanced physical health. So, let’s embrace the art of diaphragmatic breathing once and for all.

Whenever you decide to try this amazing technique please let me know how it has changed your life, I look forward to sharing this journey with you. I always enjoy your comments and feedback.

Rachele, Founder

mybluegenes.com

rachele@mybluegenes.com

Leave a Comment