When we are stressed, our breathing may become more rapid and shallow. Chest muscles tighten, and air moves quickly but not deeply into our lungs. This is not efficient breathing and fatigue can result. Deep Breathing, also called Diaphragmatic Breathing, is a technique used to slow rapid breathing and move air deeper into the lungs. The trick is to use the diaphragm, not chest muscles, as the main muscle which opens the chest and allows lungs to expand. You can use it almost anytime, anywhere as an immediate tension reliever.
Begin by inhaling slowly and deeply through your nose. With this breath in, leg your belly expand and move out. Imagine the balloon is filling with air. At the same time, keep your chest muscles still, quiet. Feel your lungs expand down, not up or out, with the inhaled breath.
Repeat this excercise 3 or 4 times. When finished, try to continue work to move your diaphragm (the imagery balloon) as you breath.
Autogenic technique
