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Feel Good Tip #11

By @nicole_mccance · On June 6, 2012

Quick Tip -Diaphragmatic Breathing

In times of emotional distress, the nervous system jumps into a higher gear and causes a number of physiological responses. We can begin to sweat, our muscles tighten, and our heart rate increases. You may notice that when feeling particularly anxious or distressed, your breathing quickens and your chest heaves up and down.

However, you can consciously fight these responses just by consciously changing your breathing patterns. Studies have shown that the way we breathe is central to our ability to ease stress.  By practicing diaphragmatic breathing, you influence the body and cause it to relax. You can interrupt the anxious response you are feeling, and once you master this technique, you should be able to calm your nervous system in just one minute.

  • First, remove yourself from the stressful situation, whether it is a disagreement with a friend, family member or coworker, or another stress-or. Move to a quiet room, like a bedroom or office.
  • Sit or lie down.
  • Place your palms flat on your abdomen just below your rib cage. Let the finger tips of your middle fingers touch.
  • Close your eyes, and start to focus on your breathing. Imagine an invisible barrier around your body, and any negative or stressful thoughts simply bounce off of that wall. Think only of your breathing.
  • Inhale through your nose and think about the flow of air into your body. Count to 3 slowly each time you inhale, and exhale.
  • Imagine that there is a balloon in your abdomen, and as you inhale, the air causes the balloon to expand. As you exhale, the balloon deflates.

Be sure to take slow breaths, but do not inhale to the point that you feel uncomfortable. This should be a relaxing process. If you feel dizzy or experience pain, return to your normal breathing pattern for a few minutes and try again. You may have been breathing too quickly or too deeply.

Practice this for a few minutes each day, and over the course of a week, you should be able to call upon this breathing technique any time to instantly reduce your stress.

Nominated, RBC Women Entrepreneur of the Year, Nicole McCance M.A. is a fully licensed Psychological Associate. Her services are covered under extended health care and she is licensed to diagnose mental disorders. Nicole is also an author of the best-selling book 52 Ways to Beat Depression Naturally. She has over 9 years of formal university education and has completed a certificate program in trauma and recovery from Harvard Medical School. She has a M.A in Counselling Psychology from the University of Toronto, a B.A. in Criminology and a B.A with Honours in Psychology from Carleton University. Nicole owns Nicole McCance Psychology, which has over 10 counselling locations providing both individual and couples counselling across the GTA. Over 120 individuals and couples receive counselling every month through Nicole McCance Psychology. She has been providing counselling and assessment services for the past 10 years across North America and in Russia. She has been a frequent contributor to media outlets such as CP24, CTV News, CTV National, Global TV,City TV, CBC News, Rogers, CBC Radio, ABC Spark, E!, the Toronto Star and Canadian Living. You can visit her website at nicolemccance.com.

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