The Ultimate Relaxation Technique: How To Practice Diaphragmatic Breathing For Beginners

The Ultimate Relaxation Technique: How To Practice Diaphragmatic Breathing For Beginners. This video will teach you the basics of how to practice diaphragmatic breathing.

During times of stress, hormones are released to deal with the stressor and we experience a range of physiological responses. This is our “fight or flight” response. Some of these responses include; an increased heart rate, muscle tension, and chest breathing.

If the aforementioned fight or flight responses last over an extended period of time (chronic stress), it can result in issues such as; high blood pressure, weight gain, inflammation, muscle pain, bad posture and disease. Fortunately, there are techniques we can implement to avoid the long term negative effects of stress on our body. Two of these techniques are diaphragmatic breathing and myofascial release (see myofascial release).

Rapid breathing through the chest does not allow for the diaphragm to go through a full range of motion, limiting oxygen intake. Diaphragmatic breathing involves inhaling through the abdomen instead of the chest. The increased intake of oxygen stimulates relaxation.

In addition to relaxing the body, the diaphragm is an essential muscle for thoracic extension and posture. The increased range of motion of the diaphragm allows for better spinal alignment.

Practicing diaphragmatic breathing can rewire your body's stress response.

Filmed and edited by Kai Simon
Music downloaded from youtube audio library

[kaisimonfitness]

If you are interested in learning more relaxation techniques, check out this video. Tools That Help Relieve Tension

[perseverance]

Simple, actually helpful video among literally thousands of tutorials. Thanks Kai :)

[jessicakirsh]

Thank you, girl! I find myself forgetting to breathe throughout my day, when I feel overwhelmed.

I am grateful to now have this technique in my toolbox for use when I find myself in a tense state.

Thank you very much for sharing. 🙏

[michaeleyer]

Hi Kai, I am a 72 year old "pro breather" and this is BY FAR the best video on here regarding the done...Mike

[greenhomes]

Nice "How to" thanks can't wait for more!!!

[deshchk]

Habitica made me land here. Thank you for the video!

[markonit]

Hey Kai... thanks for the tips... I am a new subscriber and I can't wait to see future and previous videos of yours...

[barbi]

You are such an inspiring young woman. The wealth of information you provide is just awesome. Exceptional in every way.

[carriesharp]

Does this help relax stomach and sphincter muscles also

[c]

Great, I decided to try do this after watching your "6 habits" video

[johnwoodrow]

@Kai Wheeler Do you know to belly roll? You have great belly control by the way.

[liamharkness]

That's abdominal breathing. The diaphragm is connected to the ribs, if the ribs aren't moving then neither is the diaphragm. What you are showing is expansion of the transverse abdominis during inhalation which is very relaxing but you should encourage a full deep inhalation with the ribs and chest simultaneously. Also check out the function of the Serratus posterior which can't function optimally when you are lying on them.

[johnoluwagbemiga]

Please I did nt really understand d diaphragmatic breathing
Will someone be breathing with his/her nose or mouth while the stomach is going up and down

[YogiGcomedy]

hi, thanks for the video. I am trying belly breathing technique. but I am not feeling that I am breathing fully. I mean after completely inflating my belly when I breathe also with chest, then I feel I am breathing fully. is it correct? also is ok to do belly breathing after food, if not then how much time one should wait?

[MuffinstoMangos]

I think your really a strong beautiful woman. Your videos are easy to understand. Thanks for sharing.

[solarelfcansuckthisbigthan]

Exhale through pursed lips what does she mean by that?

[Evaselfmade]

This is incorrect....you dont breathe into your belly. When you inhale your diagrapm goes up which causes the belly to slightly push out. When you exhale the diaphragm moves back down into its resting position and then the belly is pulled back to its resting position

[Mina-oprc]

Sorry this is incorrect. When you are breathing in, you breath fro your ribs not your stomach...you ribs expand not your stomach...