Page 52 - How Changing Your Anger Can Help You Be a Better Parent book

What is Diaphragm Breathing?

Many times, when you become emotional – especially when angry - you will breathe primarily
from your chest. This is called shallow breathing.

Stress and poor posture will cause you more shallow breathing.

Diaphragm breathing, or belly breathing, is the most relaxed and natural way to breathe to calm
yourself.

Diaphragm breathing involves deeply inhaling so your belly rises in the diaphragm and descends
down, causing the pelvic floor to ascend slightly; then on your exhale your belly falls and the
diaphragm and pelvic floor return.

With shallow breathing from your chest, the air only reaches the upper portion of your lungs. This
type of chest breathing can lead to neck and shoulder pain, headaches, back pain, and other
physical discomfort.

Diaphragm breathing down to your belly will impact your body in entirely different ways. This type
of intentional breathing will help activate the calming part of your central nervous system, as well
as shift your emotional brain states.

The best way to start practicing intentional belly breathing is to put your hand on your stomach
and breathe through your nose like you’re smelling roses, with the air getting deep into your lungs
and expanding your ribs causing your belly to rise. Your hand should be rising with your belly as
you inhale.

Then as you exhale, feel your hand moving your belly down as the air releases.

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