Diaphragmatic Breathing: Technique for Anxiety and Stress Relief
Diaphragmatic (abdominal) breathing engages the diaphragm fully, promoting parasympathetic activation.
How to Practice
- Sit or lie comfortably; one hand on chest, one on abdomen.
- Inhale slowly through nose (4 s), feeling abdomen rise.
- Exhale gently through pursed lips (6–8 s), abdomen falls.
- Repeat 5–10 minutes, 1–3× daily.
Physiologic Effects
- ↓ Heart rate, ↓ blood pressure, ↓ cortisol.
- ↑ Heart rate variability, ↑ oxygenation.
- Reduces anxiety, improves focus, aids sleep.
Integrate into meditation, yoga, CBT, or as a standalone coping tool.
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