Harnessing the Power of Diaphragmatic Breathing to Calm Your Parasympathetic System

In this blog, we'll explore the significance of proper breathing in calming your parasympathetic system. This system puts your body into a calm, relaxed, and stable state, allowing you to assess your environment: Are you safe, or is there a threat?

When your vagal tone is deactivated, your body activates the autonomic sympathetic system, triggering "fight, flight, or freeze" responses. This can lead to emotional reactions such as impulsive words or actions. Picture yourself in a tense meeting with a condescending boss—you might find yourself unable to think clearly or even say something that could lead to a reprimand. Similarly, a child taking a test might experience undue anxiety because their body falsely perceives a threat, inhibiting their ability to perform well.

To regain a state of calm in these situations, you can’t always step aside or seek advice. However, diaphragmatic breathing is an effective technique to manage stress immediately. Unlike shallow chest breathing, which can exacerbate stress responses, diaphragmatic breathing helps stabilize your emotions and rational thinking.

Place your fingers right below your rib cage to ensure proper breathing.

How to Practice Diaphragmatic Breathing:

1. Locate Your Diaphragm: Cross your pointer and middle fingers, then place them just below where your ribcage ends.

2. Inhale Deeply: Breathe in for four seconds, ensuring your fingers move outward as your diaphragm fills with air.

3. Exhale Slowly: Release the breath gently for six seconds and repeat the process until you feel calmer.

   
   

By practicing this regularly, you can acknowledge your feelings and approach challenges more thoughtfully. It’s crucial to practice this method frequently so that it becomes second nature in stressful situations. So why not try it now? Spend a few moments engaging your diaphragm to see how it can bring tranquility into your day.

With consistent practice, you’ll be prepared for those moments when you might otherwise "lose your mind." Simply engage in diaphragmatic breathing to maintain calmness, handle situations with poise, and remain the "top dog of the day."

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