Howdy, Wise Squirrel.
In case you missed it… Dr. Lidia Zylowska discusses belly breathing (also known as diaphragmatic breathing) on the latest episode. Tune in here.
Dr. Zylowska explains that while chest breathing is a habitual response to stress and anxiety, belly breathing can induce a relaxation response. She suggests several ways to practice this:
Observation first: Put one hand on your chest and the other on your belly to notice which is moving more. Simply observing your breath often leads to natural relaxation.
The 1:2 Ratio: Inhale to a count of one, and exhale for a count of two. Making the exhalation longer than the inhalation helps shift the physiology toward relaxation.
The "Slide" Analogy: Imagine climbing up a playground slide as you inhale, pausing briefly at the top, and then sliding down as you exhale slowly.
Lying down: Practicing while lying flat on the floor makes it physically easier to breathe through your belly rather than your chest.
The "Candle" Technique: Inhale through your nose and exhale slowly through your mouth as if you are gently blowing out a candle.
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