Diaphragmatic Breathing

July Mindfulness Month Tools: Week 4


We all know how to breathe to stay alive. However, when we take control of our breathing, there is a whole new world of possibilities to unlock. By bringing our attention to, being mindful of our breath, we can change our physiology, mood and thoughts in just a few moments. The art of mindful breathing is a good tool to have up your sleeve for times you can feels the tears brewing, the stress mounting, the rage building and so on. 

So here is how to do it:

  1. While you count to four, take a deep breath in through your nose, right into your belly. Let it fill up like a balloon. (You may want to place your hands on your belly to feel it expand)
  2. Hold that breath for 1, 2, 3, 4.
  3. Slowly breathe out throught your mouth for a count of four.
  4. Hold again for 1, 2, 3, 4.

Repeat steps 1 – 4 as many times as you need to in order to feel your mind and your body relaxing.