Learning to breathe effectively is the # 1 objective of psychological training in its physical aspect for the control of anxiety.
Breathing is an extremely important process in the physiological and metabolic regulation of the organism. Relaxation techniques, among them and very particularly abdominal breathing, are used to reduce or prevent physiological over-activation caused by anxiety and stress, although by themselves they are insufficient for effective control of this problem. They must be accompanied by a series of measures on the sources of anxiety, coping strategies, time management, resources, supports, concerns, etc. It is important to use them regularly and systematically, not only when the stress states are already very high. The latter could hinder its application and limit its potential effectiveness.
Thoracic respiration favors metabolic effects in the body that promote physiological activation. It is a breath that is given preferably during the day - period when the body is mobilised or ready to act according to the demands or demands of the environment and its own needs or interests - and very particularly in situations of physical activity, anxiety and stress.
Abdominal respiration favors physiological processes that promote deactivation, recovery and repair of the homeostatic balance of the organism, altered by daily activity. It is a breath that is given preferably at night and sometimes in resting situations during the day, the more the more trained one is to practice it. Thus, both breaths are known and used by the body automatically according to the physiological processes that it needs to promote at different times. In fact, when we talk about learning to breathe abdominally, what we are referring to is learning to voluntarily mobilise the diaphragm, to breathe abdominally in some moments or situations that suit us, taking advantage of a characteristic of the organism and this respiration that already occurs under certain conditions.
ABDOMINAL BREATHING. A PROCEDURE.
Some general recommendations to apply during training are as follows:
1) The first condition for the diaphragm to move is that it can physically do so, that is, it must be able to move around: loosen clothing or belts that can tighten it at height Of the waist.
2) The first few days practice abdominal breathing lying down, with the knees raised and the soles of the feet resting on the floor, sofa or bed. Later learn to do it sitting and, later, also standing. If you practice the sitting technique, support the lumbar area well on the backrest and avoid closed postures or lean forward, otherwise it could hinder the movement of the diaphragm.
3) During the first few days of learning, place one hand on your chest and the other on your abdomen. When you breathe, the hand that should be raised is the one on your abdomen, not the one on your chest - at the end of inspiration it could be raised very slightly.
4) Learn to distinguish one breath from the other. Take the air out well and then try to take it in with your belly, with hardly any rise in the chest. Don't worry if you get confused for the first few days, it doesn't work out, you breathe worse than if you did nothing, or you even get a little tired. That is normal in the first phase of learning.
5) To start learning, practice in quiet situations or moments. In general terms, it is recommended to take air through the nose and expel it through the mouth, although it could also be done in another way, if it is more comfortable, for example, taking it in and out through the nose.
6) If you are having trouble keeping up, breathe in for 3 seconds, pausing briefly and breathe out for 5 more. This will carry a rate of 8 breaths per minute, which is the proper rate. The first few days, however, a higher and more irregular rhythm will emerge. It is normal. It is preferable that the first days focus on learning the mobilization procedure of the diaphragm, later it will improve the rhythm.
7) Practice diaphragmatic breathing three to five times a day, 3-5 minutes each time. This has to be done both to learn the procedure and then use it. Practice abdominal breathing regularly, spreading the exercises throughout the day. Do not practice it only when you are tense. FINAL CONSIDERATIONS
Abdominal breathing is a very effective deactivation technique, and it is a procedure that is at the base of many other relaxation techniques. Among all of them, abdominal breathing is also the most discreet: we can practice it, sitting or standing, in the presence or closeness of other people, completely unnoticed by them. It is also a very versatile technique: it does not require any type of equipment, or special clothing, or long periods of time available to do it. 5 minutes is enough to start.
Breath is the link between mind & body.
Source: Anxiety Clinic. Psychologists. Madrid and Barcelona
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