After learning the basics of diaphragmatic breathing, we need to incorporate them into daily life. This is probably the most challenging part of the process. Most of us really don’t pay attention to our breathing.
Remember breathing is the quickest, easiest (and free) way to promote our health and well-being.
So with that in mind, it’s time to become more aware of our breath, and in doing that, we are able to change some automatic behaviors to conscious ways of being.
First and foremost:
DIAPHRAGMATIC BREATHING IS TO BE PRACTICED WITH THE UTMOST GENTLENESS AND PATIENCE.
There is no pressure, judgement, and/or criticism.
It is a practice and we are all in process.
Remembering:
- Set a chime or other pleasant sound to go off every 30 to 60 minutes. Use any electronic device to do this. When you hear the sound, check in and take a couple deep breaths.
- Remember you are always breathing, so this is not adding to To-Do’s. It is merely shifting to a healthier way of doing and being.
- You can use stickers and put them anywhere that you frequently look. Put a sticker on car dashboard, computer monitor, cell phone, mirror, and so on. Each time you glance at the sticker, think about your breath and take a few deep breaths.
- While out and about in your car, each stop sign or stop light can be a reminder to breathe.
- When you get a message or when the phone rings, breathe.
- Breathe in anticipation of a stressor.
- Breathe when you start to feel stressed out.
- Breathe when you are angry, frustrated and/or out of control.
- Breathe when dealing with difficult situations.
- Reminders are everywhere, be creative and come up with your own ways of remembering.
How do I feel when I’m breathing too fast and shallow?
- When you start feeling anxious or tense, try a few deep breaths and see if that makes you feel better.
- When you are having more pain, use deep breathing as a first treatment.
- If you are experiencing a great deal of muscle tension, breathe and move, and see if it helps.
- If your hands are cold, spend a few minutes breathing deeply.
- If your jaw and shoulders are braced and guarded, take a few breaths.
- When you are tired and can’t think clearly, take a few minutes to breathe.
- Sighing, gasping for air, yawning can be ways your body is telling you to breath more slowly and deeply.
Use of Imagery and Creativity:
- Pay attention to the out breathe. Observe as the out breath becomes slower and longer.
- Feel the quiet pause at the end of the out breath. Feel the stillness at that part of your breath.
- In a positive way, become aware of the softness of a relaxed belly.
- Imagine a balloon inflating and deflating with each inhale and exhale.
- Imagine filling a bottle with your breath. The bottle is filled from bottom to top.
- Inhale slowly as you imagine breathing in a favorite smell.
- Imagine breathing out stress, tension, allergens, pain.
- Imagine bringing your breath anywhere in your body.
- See the breath as clear and pure, warm and light-filled, calm and relaxing.
Try these ideas and let me know what you think about them. Also let me know your ideas on incorporating the practice of diaphragmatic breathing into everyday life.
February is Heart Health month. So, I’d like to talk about the healthy heart, as well as why I love Heart Math.
Until then,
Thanks and take care,
Kate
