The Self Confidence Workbook: A Guide to Overcoming Self-Doubt and Improving Self-Esteem by Ampel Celia & Markway PhD Barbara

Author:Ampel, Celia & Markway PhD, Barbara [Ampel, Celia]
Language: eng
Format: epub
Publisher: Althea Press
Published: 2018-10-08T16:00:00+00:00

DIAPHRAGMATIC BREATHING

In mindfulness practice, we use the breath as an anchor, but we’re not trying to manipulate it in any way. We’re simply noticing and experiencing the sensations of the breath. There are also formal breathing techniques that can help you focus and calm your nerves, preparing you for whatever confidence challenge you’re about to face.

The breathing technique described below is often called diaphragmatic breathing , named for the large, umbrella-shaped muscle that separates the chest cavity from the abdominal cavity.

There are four main points to know about diaphragmatic breathing:

1. Inhale and exhale through your nose. Breathing through your mouth increases the possibility of hyperventilating.

2. As you inhale, your abdomen should extend outward. You can think of this as making room for the air you’re taking in. As you exhale, your abdomen flattens as you push the air out.

3. Concentrate on slowing down your breathing to approximately 8 to 10 breaths per minute. This is just a general guideline; you don’t have to count each time.

4. Make the exhale longer than the inhale. Really work at pushing all the air out of your lungs. For example, if you inhale to the count of four, exhale to the count of six.

One of the easiest ways to learn this form of breathing is to lie on the floor or sit in a chair, with one hand on your abdomen right about where your navel is. Feel your hand rise and fall as you inhale and exhale, following the points above. Practice this twice a day, 5 minutes each time. By deliberately choosing to breathe in a more calming manner, you give yourself the opportunity to think more clearly about your reactions to events, rather than simply responding in a knee-jerk fashion.

Keep track of your practice with the Relaxation Practice Log below.

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