Sitting Quietly – Abdominal Breathing

This is a brief exercise to learn abdominal breathing. This breathing technique can be used 1) as an “instant” distraction or diversion (e.g., from invasive or obsessive thoughts); 2) in reducing stress and achieving the relaxation response[2]; and 3) in proactively managing the symptoms or onset of a panic attack.

It’s a “go to” response that, once learned, can be used whenever needed or necessary. Do it once each day for some number until familiar and known.

Getting started…

1. Close your eyes, say silently, “Okay, let’s get relaxed…” and bring your focus right to the breath.
2. Start a breath-count (“0” on inhale, “1” on exhale, “2-3”, etc up to “10-0”); one or two should likely be sufficient. (Note: If using this technique in response to a panic attack, or a break from a highly emotional argument, then do a few more reps if it seems your inhale/exhale is still too rapid [say, three seconds or less]).

Abdominal Breathing (AB)…

1. With your focus still on the breath, start abdominal breathing (AB) during an exhale by pushing past your regular stopping point; i.e., don’t stop exhaling as you normally would but instead, continue to expel air by pulling your stomach in – this is actually your diaphragm pulling in on the bottom of your lungs – and forcing more air out. Continue to breathe out until “you’re empty.”
2. Then take in a full inhale, bringing air into the belly first (you’ll feel it rise or “push out”) and continue on to let the chest expand, fill, and rise until “you’re full.”
3. Pause for just a moment – and then exhale slowly, again letting all the air out. You’ll feel the chest and belly empty together – but don’t stop there…again use your diaphragm to pull your belly in and expel all the air from your lungs. And then again, a full inhale…
4. Try a set of 5 of these breaths: Full inhale…briefest pause…full exhale (countdown silently “5”); full inhale… briefest pause… full exhale (“4”), etc
5. When you get to “1”, do the full inhale… pause… and then only ”half-exhale” like you normally would, without pulling in the belly, while now going back to your “regular” breathing.

Concluding…

1. End with a breath-count or two, thus keeping your focus on the breath; then take a moment to notice the physical sensations of how less tense you likely are.
2. Smile to yourself (this actually has neurological benefits!)…and take in a slightly deeper breath. Gently open your eyes, bring your awareness back to your present space, and when ready, step more calmly into the rest of your day…

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[1] Also known as “diaphragmatic breathing.”

[2] “The Relaxation Response” is a term, now in common usage and taken from the book the Relaxation Response by Herbert Benson, M.D., 1975, that refers to (put simply) an overall state of being relatively free from tension and anxiety, and feeling a greater sense of calm, tranquility, and peacefulness. (Ref SQ-3C).