Diaphragmatic Breathing Demonstration from Michigan Medicine

– Now we’ll do a demonstration
of diaphragmatic breathing. What I’d first like you
to do is put one hand on your chest and one
hand on your stomach, and we’re gonna take three deep breaths, just normal deep breaths. Good, and did you feel
that top hand really moving as you breathe, and when we’re stressed, that tends to be the type of breathing that we engage in is that chest breathing, where the shoulders rise and fall, and there’s some tension there. So when we do diaphragmatic breathing, we’re gonna push that breath
down lower into the stomach, and instead of that chest moving, it’s gonna remain nice and steady, while your lower hand rises and falls with your inhale and exhale. So as we take a breath in and out, you’re gonna breathe in through your nose and then out through your mouth, slowing that breathing down and letting that air fill your belly as it goes down through the
chest and expanding the belly, and then as you exhale completely, your belly’s gonna let go of all that air and completely exhale out, and your breath in will
be about four seconds, and your exhale would be a
little bit longer at six seconds. So we’re gonna practice, and we’ll do about three
breaths with me guiding you, and I’ll say inhale, two, three, four, exhale, two, three, four, five, six. That exhale is a little
bit longer than the inhale so that we’re getting
all of that byproduct of our breathing out. The inhale will be nice and steady and a nice steady exhale, okay. So you can close your
eyes and get comfortable, and when you’re ready, we’ll
take that first inhale, breathing in through your nose. Inhale, two, three, four, exhale through the mouth,
two, three, four, five, six. Inhale, two, three, four, exhale, two, three, four, five, six. Inhale, two, three, four, exhale, two, three, four, five, six, and I’d just like you to fall into a steady pattern of breathing, continuing to breathe deeply, filling the belly, exhaling out completely. You may envision that there’s a balloon that fills as you breathe in, and then as you exhale out, all of the air from the
balloon is released. Breathing in through your nose
and out through your mouth, maybe beginning to feel
your shoulders relax. Your jaw relaxes, too, and even your stomach begins
to feel more comfortable. Nice, heavy limbs and warm
relaxation circulating throughout the body. Just continue to breathe in
a rhythm that’s comfortable. Good.

25 comments

  1. For how long can I practice this breathing technique? This one is suggested for better singing as well. So…

  2. Thank you. I am using Paced Breathing—after watching this this I changed from 3 in 4 out 2 hold to 3.5 in 4.5 out same hold and it feels a lot better! I used to practice maybe 1-3hours with different variations a day back when I was training for Army recruitment process. This app is good but there is no development so maybe we can band together and get the devs to up the anti, although it is a great app anyways 🙂

  3. Every time I try to do deep breathing I end up with a weird feeling in my throat and my stomach starts making noise. What could I possibly be doing wrong?

  4. What a stupid idiot breathing through her mouth is the worst thing you can do. The correct breathing method is to breathe through the nose. And this idiot dr is not telling the woman that she is breathing incorrectly, did this idiot get her degree from a clown college.

  5. Can someone please explain to me about after i try breathing from the stomach a few times, there is a feeling on the chest like i cant breathe and i have to fully breathe from the chest to get that uneasy feeling.

  6. She's counting the inhale, exhale as 1 right? Cause she said inhale 1-4, exhale 1-6 but when they started she's skipping 1 and starts at 2.

  7. So, 2:59 onward… this is how Dr. Hannibal Lecter made his other jerk inmate to chew and eat his own tongue and still be happy about it…!!?! 😀
    Does Dr. Megan Riehl follow something like a "Harry's Code", or just goes on as it is?! 😀 😀

  8. But your supposed breath into your lungs , your stomach is not supposed to move it should be engaged . Your not supposed to breath into your stomach

  9. Ok so what is the proper way I should breath daily ? I have been chest breathing due to anxiety sometimes I start to belly breath they jump in chest breathing at the same time when having anxiety. Due to chest breathing I feel like my upper back is tense and my chest muscle will hurt. What are some of the symptoms of wrong breathing or chest breathing. Also what is the proper way I should breed daily ?

  10. The woman on the left posture is terrible. She slouching on the chair. You cannot get a good diaphragmatic breath for sitting like that.

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