Tip #12: Deep diaphragmatic breathing

Breath is our anchor to the present moment. It is with us constantly. Developing conscious breathing leads to reflective rather than reactive behavior. It gives us control over our own behavior and brings peace back to life. However, most of us breathe superficially, we do not use the full capacity of our lungs, and that is a shame. Teach yourself and your children diaphragmatic breathing and return confidence, safety and peace to the body.

Suitable for children from 7 years old, teenagers and adults

Deep breathing, also known as diaphragmatic breathing, is often called abdominal breathing. It is unknown to many of us. Some may have learned it in yoga or singing lessons, but most do not. Most of us breathe into our chest, but chest breathing is the same as when we are anxious, while abdominal breathing leads to relaxation. It gives the body much more oxygen and reduces reactivity to stress.

When you inhale this way, your belly expands instead of your chest. Your lungs expand downward. This type of breathing is best seen in small babies or sleeping dogs. You too knew how to do this type of breathing as a baby, but as an adult it takes a little practice to remember it again. Teach yourself and your children to breathe into their belly again. First, help them figure out whether they are breathing into their belly or chest. Then do the exercise with them, repeating it several times a day.

How to tell if you are breathing into your belly or chest?

Place one hand on your belly above your navel and the other on your chest. Breathe as you normally would and notice which hand moves more. If it's the lower one, great, you're breathing into your belly. If the upper hand moves more, it's chest breathing, which is the same as breathing in a state of anxiety.

How to practice abdominal breathing with children?

Lie on your back or sit with your back straight and your feet on the ground.

Place one hand on your stomach above your navel and the other on your chest.

Relax your stomach.

Slowly (for about 4-5 seconds) breathe in through your nose and fill your lungs with air.

Allow your lungs to expand downward and lift your lower arm. Imagine that you have a balloon in your belly and that you are inflating it with your breath.

Then slowly exhale through your nose or mouth for 5-6 seconds, your belly will naturally relax and drop.

What to pay attention to when practicing:

Don't breathe shallowly through your chest. Avoid lifting your shoulders as you breathe. Your belly shouldn't roll out and stiffen. If it does, soften it. The goal of the exercise is to relax, not put more pressure on yourself.

Benefits of deep diaphragmatic breathing:

• Reducing stress and anxiety. Deep breathing activates the parasympathetic nervous system, which dampens the stress response (“fight or flight”).

  
  

• Improves concentration and attention. Slower breathing slows down brain waves, increasing alpha activity associated with relaxed focus.

  
  

• It helps calm a distracted mind and bring presence (mindfulness effect).

  
  

• It teaches you to perceive and manage emotional waves without automatic reactions.

  
  

• Sleep and regeneration support

Source: Mindfulness in Children and Adolescents, Debra Budrick (Grada, 2019)

Author: Veronika Veselá