Diaphragmatic Breathing: Anxiety Skills #12

Diaphragmatic breathing is a fundamental skill for learning to manage anxiety, cope with stress and panic attacks, turn off cortisol, and create a sense of calm. This breathing technique is simple but effective. Deep breathing with your diaphragm triggers the calming parasympathetic nervous system and reduces anxiety through a "bottom-up" approach, meaning going from the body to the mind, instead of vice versa. This is also known as "Belly Breathing" and it's an essential technique for managing stress, anxiety, and internal tension. Deep breathing helps turn on the calming part of your nervous system, the parasympathetic nervous system, which triggers a calming relaxation response.

Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.

About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.

In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

Copyright Therapy in a Nutshell, LLC
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[lennonpaiva]

The fact I am watching this video at 1.75x is just a testament to how much I probably need this

[Sal.K--BC]

I have VERY extreme daily anxiety and none of the breathing techniques I tried in the past, including ones similar to this, ever really worked very well for me. But, I just discovered something that works MUCH better for me personally and I'm SO excited to share it. I breathe in and KEEP breathing in as much as I can, with small "gulps" of air until I can't breathe in any more (blowing myself up like a balloon). Then I hold my breath for as long as I can (at least 30 seconds, but I know many people might not be able to go that long at first). Then I breathe out and slowly take several large breaths in and out. Then repeat. While I'm holding my breath, I can feel myself and my brain "slowing down", and I think that's what's helping the most. By the way, I got the idea of blowing myself up like a balloon from a youtube video named "15 Minute Full Body Stress Reset: Self-Care Fascial Maneuvers" by Human Garage TV.

[donnaknox]

I’ve been doing this type of breathing for over 47 years when I’m upset. When I had my three sons I used it along with some other breathing. When I had my third son, one nurse commented to the other one about how quiet I was in the delivery room. It’s a wonderful and effective remedy for stress and anxiety!

[lillyguzman]

When you said " you dont have to leave the situation " it hit me. I always leave. I can do this, Thank you 💓

[CJ-xmxp]

Who else yawned immediately after she did?

[andthesundancekid]

Thank you so much! Extremely helpful. I had 1 doctor, 1 therapist, and 1 psychiatrist recommend Diaphragmatic Breathing for my stress, anxiety, and chronic pain (including rib pain). Watching your video helped me understand how it could help and why it is beneficial.

[abovemyenemieskrew]

Thank you so much really appreciate it I have bad anxiety when I go for drives and I used you’re technique while I was stuck in traffic it’s really relaxing. Thank you seriously a lot of people don’t really clarify like you ❤️

[victoriadescalso]

I learned this in yoga, ,,, sometimes get so anxious … forget to use this …. thanks for the reminder! ❤️

[frankducett]

The standing on my head didn't work out so good but the yawning has become my specialty.
You're the best.
Thank you.

[wolverineplayz]

Thank u so much i used to breathe with my chest so it made me feel anxious and i had to take deep breathes to fill my lungs, now by diaphragm breathing i feel better

[aosorachan]

Thank you so much for these breathing techniques videos. It's very helpful advice. 😊🙏

[worldsyoungestmermaidintra]

I was given this video by my therapist. Seems like a good solution for panic attacks

[vyoeplm]

the vedio is helpful for me. Thank u ❤️

[gerrieshapiro]

Just listening to your voice reduces my anxiety😊

[spiritflair]

Hey this worked wonders for me!And not just that, after few breaths I felt this cooling sensation in my brain which was much needed after months and months brain fog and OCD attacks.

[nicolemarieb.]

My biggest trouble with deep breathing is that when I’m stressed out my chest is tight so when I try to slow down or make my breathing deep, I get a sense of suffocation which makes me even more anxious. I don’t know how to remedy this

[karen_ellen]

This helped to find an easier way to do this kind of breathing exercise! Thanks for the instruction and the model with the dog. The dog probably had trauma in cars in the past. It's interesting to see the dog go from vomiting uncontrollably to calming in this way. Fantastic example! I look forward to trying diaphragmatic breathing more often! It just clicked for me after trying different methods in the past! Thank you very much! 🐕😉🐦

[Codeclick]

Excellent trick to improve anxiety reduction!

[edgarallanpoestheblackcat]

I tried this once and it just caused me one of the most worst pains I've felt in my life throughout the entire upper diaphram.

[heavenjb]

I know this is an old clip but hopefully someone will see this ? I had a neuroendocrine tumor removed from my middle lobe of my right. I’ve always been anxious since I was nine years old, but having new health issues like cancer now causes me to have more anxiety. It’s a vicious cycle.! I already take an anti-anxiety medicine and I am still riddled with symptoms of anxiety. The biggest one for me is my diaphragm tightening up. I guess what it’s called and that’s how I found this video by googling. Why is my diaphragm tightening so hard I can’t breathe? And I found this! So I guess I’m having problems with my vagus nerve by what this lady is saying? But I know for a fact I do have cortisol issues histamine issues because that is what caused my cancer and I’m guessing that all of the stress I had an abuse as a child and then leaving someone with NPD… my body is trying to relax… but I can’t. Other than this video, does anyone have any other good suggestions? I do this exercise and it helps her a few minutes and I could be doing something relaxing and then it happens again and I’m not even aware of it. I’m just watching something on TV and it comes right back. It’s almost like that muscle or whatever it just clenches!! Anyone else? 😢