Have you heard of Diaphragmatic Breathing, also known as Belly Breathing? It is a very useful breathing technique that we can use when we are feeling stressed as it activates the parasympathetic nervous system and decreases cortisol levels (the stress hormone).

It can also be used before bedtime to help slow down a racing mind and create a sense of calm, and as a tool to prepare you for meditation (if you haven't yet downloaded our step-by-step meditation guide, you can do so here). 

Today, I am sharing how you can practise Diaphragmatic Breathing so that next time you find yourself in a stressful situation and feeling your heart rate speeding up, you've got a quick and effective technique to rely on in your stress management toolkit. 

Diaphragmatic Breathing Instructions

1. Sit comfortably with your back straight or lie down on a flat surface. Put one hand on your chest and the other one on your stomach.

2. Slowly inhale through your nose - the hand on your stomach should rise while you are filling your stomach with air as you are inhaling. The hand on your chest should only slightly move.

3. Pause for a moment at the peak of your inhalation.

4. Very gently exhale through your mouth (pursed lips) and tighten your stomach muscles, letting them fall inward as you excel. The hand on your chest should only slightly move.

5. Complete 6 to 12 breathing cycles.

Try to actively expand your stomach on the inhale and contract the stomach on the exhale to support the natural movement of the diaphragm. 

How we can help if you are struggling with stress 

Apart from our free meditation guide which teaches you a meditation technique that can have a big impact on your stress levels because it allows you to fully quiet your mind and release the negative chatter (often the cause of stress and worry), you can check out our Holistic Well-Being section and receive 1:1 support from our in-house experts.