Diaphragm Breathing and the Relaxation Response

Were going to practice a special type of breathing, not into your chest but DEEP into your tummy or diaphragm which is below your chest. The important thing here is that the out breath must be longer than the in breath. Thats right the OUT breath is longer than the IN breath. This will stimulate the part of your nervous system responsible for relaxation. This is a basic law of biology so if you breathe in this way then your body will have no choice but to relax.

I want you to really get the feeling of diaphragmatic breathing. It is impossible to have a panic attack if you breathe this way. Most people who experience panic attacks dont know how to breathe properly. Waiting until you have the attack is not a good idea, so lets just take a few moments and do it now. Lying on the flow almost forces you to breathe in the proper way, so lets start off on the floor. Begin by lying on your back. Close your eyes for a little while. Just become aware of your breathing. Place one hand on your chest and one hand on your belly, between your belly button and your ribs. Focus on allowing your belly to rise easily when inhaling and fall when exhaling. HOLD YOUR CHEST STILL with your hand on your chest. The objective is to breathe ALL THE TIME with your diaphragm and not your chest. This is a slow relaxed process. There should be no sense of effort. Youll be breathing in to the count of seven and out to the count of eleven. Begin now; breath in 2...3...4...5...6...7 and out 2...3...4...5...6...7...8...9...10...11. Good, now continue this breathing throughout the rest of this section.

If at any time you feel dizzy or light-headed, stop the exercise and give yourself a few minutes to rest, and then try again.

Are you feeling your diaphragm moving? If you are, just continue breathing in to the count of seven and out to the count of eleven. If you are not feeling your diaphragm moving with your breath, lets change positions. Get into the position of your favorite four-legged animal, like a cat or a dog. In this position, the chest tends to be locked in place, forcing the diaphragm to take over the breathing task. Again, slow and easy, no effort.

Continue breathing. Once you have learned to breathe with your diaphragm, you must practice, practice, practice. Starting with a few breathes at first and then gradually working up to 15 minutes. The time when you are doing your hypnosis would be a great time to practice your deep breathing. Once you have learned the technique in one position, practice in other positions and then during other situations, so that you are eventually finding yourself able to breathe with your diaphragm to get through any situation

Now, it may take your body a few minutes to respond.

Doing this regularly will cause your GENERAL OVERALL anxiety level to come down. You may also find that you begin to breathe this way AUTOMATICALLY if ever you feel anxious. Regular relaxation actually starts to inhibit the production of stress hormones in the body so it becomes harder and harder to panic.

Pages relating to the topic of anxiety:

• Articles
  • Hypnosis Can Set You Free of Fears and Phobias
• Anxiety
  • About Anxiety Affirmations
  • Anxiety Relief Affirmation Page
  • Anxiety and Anxiety Disorders
  • Diaphragm Breathing and the Relaxation Response
  • Getting Rid of Hyperventilation
  • How do we get rid of Anxiety?
  • Phobia List
  • What is a panic attack?

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