RELAXED BREATHING

RELAXED BREATHING[1]

 

Introduction: Special relaxed breathing should be part of a total relaxation therapy program. This type of breathing has an immediate calming effect on physical and emotional arousal. Frequent use is needed.

 

Breathing: The diaphragm is the primary muscle of breathing. It is a flexible and moving floor for the lungs and separates the chest and abdominal cavity. The diaphragm attaches from the backbone to the rib cage.

During inhalation, the diaphragm flattens downward. The lowered diaphragm creates more space in the chest cavity, allowing the lungs to fill more completely. During exhalation, the diaphragm relaxes and returns to its domed shape. Movements of the diaphragm can be voluntarily controlled, although usually automatic.

The regular breathing rate is about 15 to 20 breaths a minute; thus, one breath every three or four seconds. Adults often use chest muscles for breathing and avoid abdominal extension rather than the more efficient and preferred diaphragm use.

 

Purposes: Use relaxed breathing:

 

  • For general relaxation and for preventing, managing, or stopping many symptoms, including:
    • anxiety,
    • migraine headaches,
    • insomnia,
    • hyperventilation-related symptoms,
    • gastrointestinal symptoms such as vomiting,
    • cardiovascular symptoms such as elevated blood pressure and rapid heart rate.

 

  • Before and during stressful situations, even when you are not anxious or having symptoms.
  • Before, during, and after events and situations that precede your symptoms.

 

Avoid caffeine and nicotine. Both interfere with relaxed breathing and other relaxation methods.

 

A Technique

  • Initially, it is easier to practice relaxed breathing while lying on your back in a bed, a recliner chair, or a well-padded floor. Then, practice while sitting and later while standing.
  • Avoid tight clothing around your abdomen and waist.
  • Rest one hand on your abdomen near your navel. Allow your abdomen to expand against your hand. You also may place your hands in your lap or at your side.
  • Gently breathe slowly (through your nose to filter and warm the air), counting for three to 4 seconds. Allow your abdomen to expand slightly (about 1 inch) as inhale. Your chest and shoulders might move very slightly near the end of the inhalation.
  • After a one-second pause, gently exhale through your mouth over about three to 4 seconds or a little slower. Your abdomen will slowly recede as the diaphragm relaxes upward against your lungs.
  • As air flows out, imagine tension and arousal also flowing out.
  • Repeat the above breathing method several times. Consider five to 10 times.
  • If it is difficult for you to inhale and exhale to counts of 4, shorten the count slightly and, later, work up to 4.
  • If you have difficulty making your breathing rhythmic with slow, even, easy breathing, take a slightly deeper breath, Hold it for a second or two, then let it out slowly through pursed lips for about ten seconds. Repeat this once or twice, and return to the other procedure.
  • Now, repeat the breathing procedure.

 

[1]  Adapted from the Mayo Clinic  forms initially written by Mark S. Schwartz, Ph.D., now Emeritus Staff, Mayo Clinic

 

 

Relaxed Breathing Apps 

Mark S. Schwartz, Ph.D.  (December 06, 2023) 

There are many Apps to help assist in learning and using various types of relaxed breathing. I suggest that my patients review the descriptions of several and try a few. I am unaware of any research comparing any of these Apps and breathing techniques. I  suspect that there is no such research.  I am including a few websites listing many of the Apps and the links to a few to consider first. I have been using one relaxed breathing method for most of my professional life and I believe that there is considerable research demonstrating the usefulness and effectiveness of this and very similar breathing methods. It is the method that considerable research shows best affects HRV.  I still recommend starting with and using this method and varying it slightly to fit individual preferences. I am not comfortable with nor do I recommend many of the methods advocated by some sources (4-7-8, Box Breathing, Alternate-Nostril Breathing, Chest breathing, or Lion’s Breath). I also do not recommend cross-legged positions. I recommend abdominal (Diaphragmatic) and “Coherent” or Resonance breathing. 

https://www.othership.us/resources/best-deep-breathing-apps  

 

Consider these first in part because they are free and have useful features. 

https://play.google.com/store/apps/details?id=com.apps.paced.breathing&hl=en_CA&gl=US   

 

https://play.google.com/store/apps/details?id=org.t2health.breathe2relax&hl=en&pli=1   

 

https://pacedbreathing.app/