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Belly Breathing. Belly Breathing is a deep breathing exercise you can use as a coping skill when you have symptoms of anxiety or panic. Many of the “scary sensations” of panic – shortness of breath, dizziness, numbness, nausea, trouble swallowing, chest pains – are related to rapid breathing.
Stand straight up with feet shoulder-width apart. Arms and hands are relaxed downward. Body is relaxed. Eyes closed. Focus on lower abdomen (belly) and imagine a small balloon in that space. Breath in slowly and deeply through nostrils, imagining the balloon inflating (getting bigger/larger/growing) slowly, hold a few seconds.
Relaxation Exercise: Diaphragmatic Breathing . Also called deep breathing, or belly breathing, breathing with the diaphragm is helpful way to create a relaxed state. Over time, and in stressful situations, we tend to engage in “chest breathing,” resulting in shallow, more constricted, tense breaths.
Belly breathing is an effective way to relax, recharge, and cope with difficult emotions. Plus, it’s simple, and great for kids. The Belly Breathing: Relaxation for Kids worksheet offers step-by-step instructions to teach children the breathing exercise.
1. Resting on your back, place one hand on your belly and the other on your chest. 2. Take a few normal breaths to first observe which part of the body is rising and falling with each breath – Is most of the movement happening in the hand resting on your chest or the one on your belly?
#1 –Belly Breathing The fullest inhales come from the depth of our bellies. Bring awareness to the rise and fall of your belly with each breath. Things to notice: Notice the rise and fall of your belly as it expands and relaxes with each breath. Sit comfortably and allow the belly to fully relax. Place one
Take a few moments to scan your awareness through the sensations of your body, and wherever possible, soften and release. obvious areas of physical tension. Soft Belly Breathing. Relax your breath, and breathe in through your nose and out through your mouth.
