One of the most common tools I teach teens and adult clients is belly breathing. It is one of the most successful tools when treating anxiety and fear. This trick can calm you down quickly and can be used ANYWHERE, which is what I love about it.
Belly breathing is also known as deep breathing.
Before you practice this technique, I want you to imagine your belly is a balloon….
OK—Got it?
When air is blown into a balloon, it inflates. So as you breathe air in, your belly will inflate like a balloon.
When you release your breath, your belly should deflate as a balloon would when slowly losing air.
Step 1: Find a comfortable place to sit or lie down.
Step 2: Clear your thoughts
Step 3: Take a slow deep breath in through your nose, slowly counting to 7, while focusing on your belly rising.
Step 4: Hold that breath for 2-3 seconds.
Step 5: Slowly release your breath, counting to 7, while your belly releases air.
Step 6: Repeat for 1 minute.
The trick to this technique is that you are breathing through your belly—Not— your chest.
Practice this Belly Breathing daily to build your stamina and increase the number of seconds you are inhaling and exhaling. Work your way up to increments of 5, 10, 15 minutes of deep breathing.
A relaxed body cannot be an anxious body…
More on how to teach deep breathing to your child in the next post…