Diaphragmatic Breathing

ENGLISH: This is a video on diaphragmatic breathing. Also called "belly breathing," it is a more effective way to breathe when engaging in a mindfulness or relaxation exercise. This exercise helps slow your heart rate and regulate your breathing, triggering the body's natural break against anxiety and stress. This is in sharp contrast to chest breathing, which can often mimic the kind of shallow breathing we engage in when we are stressed out or feeling overwhelmed.

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SPANISH: Este es un video sobre la respiracion diafragmatica, que es basicamente respirar desde el estomago o diafragma. Es una manera de respirar mas eficiente cuando se emprende un ejercicio de relajacion, o durante algun tipo de ejercicio fisico. Respirar por el diafragma tambien activa la capacidad natural del cuerpo para ponerle un "PARE" al estres. Al contrario, cuando se respira desde el pecho, uno esta mas vulnerable a los efectos del estres y la ansiedad.

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Learning diaphragmatic breathing is a foundation to learning how to use breathing and other mindfulness techniques to improve your copings skills. A good starter practice for diaphragmatic breathing is to do it anywhere between 5-10 minutes, 2-3 times a day. Then you can increase the frequency and duration over time.

Yo recomiendo que practiques este ejercicio por lo menos 5-10 minutos, 2-3 veces al dia. Desde ahi entonces puedes aumentar la duracion del ejercicio, para aprender a como lidiar con el estres.


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Find Out How →

Want to learn other coping and mindfulness based skills? Check out the rest of the series below: