Bottom-Up: Diaphragmatic Breathing for Stress Management and Brain Change
Diaphragmatic breathing (also known as abdominal breathing) is a healthy alternative to the shallow, chest breathing that is associated with high stress and fearful responses. In diaphragmatic breathing individuals breathe in ways that move their diaphragm, a muscle located between the chest and abdominal cavities. In doing so, they indirectly massage, or tone, the vagus nerve which is responsible for sending signals of safety to the brain. Over time, stress reduction techniques such as diaphragmatic breathing can condition the nervous system to be less reactive to stressful stimuli, so priority can be given to brain areas responsible for executive functioning*, logical processes, language, and problem solving. Studies indicate that regular practice may also improve the immune response, cardio-pulmonary functioning, and endocrine/metabolic systems, leading to higher overall wellness and resiliency across the life span.
This blog offers instructions on how to practice diaphragmatic breathing and tips for beginners. Then additional practices that activate other parts of the brain are discussed. When different functions of the brain fire together, they also wire together, so practicing these exercises together will help each become part of a larger neural network and make it more powerful and easier to cue as time goes on.
Steps for Diaphragmatic Breathing
Sit or lie in a comfortable position. Standing may cause you to become lightheaded or dizzy, especially when you are still new to this practice.
Place one hand on your chest, and one hand on your belly.
Begin to inhale slowly through your nose, allowing your diaphragm to fill with air. The hand that is on your belly is the hand that should move when you inhale. If the hand that is on your chest moves, then you are engaging in shallow “chest breathing,” not deep diaphragmatic breathing. The hand that is on your belly should move outward as you inhale, and then move inward as you exhale and the diaphragm collapses.
In order to increase the movement of air into your abdomen, you can isolate your diaphragm by doing the following:
Place both hands on your obliques, the muscle on the side of your abdomen, just above your hip bones.
Move your hands upward until they are as far up along your rib cage and under your armpits as they can get while maintaining your posture.
Try breathing again. You will notice that you have immobilized your shoulders/ribs and will likely feel air moving down further into your belly.
Choose a count for your breathing. Many people like to start with the “box breathing” method where they inhale for 3 counts, hold for 3 counts, exhale for 3 counts, and hold for 3 counts. The exact count doesn’t matter much as long as you can repeat the full cycle several times without getting light headed.
Continue diaphragmatic breathing for a few breaths at a time every day when you are not stressed, slowly working up to longer amounts and eventually aiming for 11 minutes per day total.
After 2 weeks, your brain will start to adapt to this exercise – streamlining the energy it sends to the fear/stress centers of the brain and prioritizing brain areas responsible for more adaptive functions.
Tips for Beginners
Don’t wait until you are distressed to try this or any other stress reduction exercise. Doing so may make your brain connect the skill with the distress! Just like a person would to practice a new musical instrument under low pressure circumstances before going on stage, practice this exercise in a calm environment on a regular basis, and you will get better results.
Placing emphasis on your exhale will engage your diaphragm more than placing it on the inhale. You can do this by having your exhale be a longer count, giving it some punctuation, or doing both at the same time.
During longer periods, you begin to notice your attention drifting away from your breathing. If this happens, you may choose to gently redirect it back to the breath. However, as you practice, it will become more natural to breathe this way without thinking too much about it.
Remember that this is a skill, and it may take a while for it to feel natural.
Augmenting Positive Neural Networks
Adding Havening Techniques
You may augment the sense of calm associated with your breathing exercises by adding Havening Techniques – practices in which you stimulate very old neural networks by using your own hands to replicate soothing touches/holds associated with early experiences of being cared for as an infant. There are many Havening Techniques that may work for you, but you can start by using one or both of your hands to do one of the following:
Cup the back of your neck/head, putting just a bit of forward pressure there in a way that allows your neck and shoulder muscles to relax.
Put your hand gently but firmly on your chest. **
Put your hand on your belly, or hug yourself with one or both arms.
Touch any other place on your body that feels soothing/relaxing. ***
Adding Positive Affirmations
You may increase the sense of calm by stating an affirmation. Affirmations are short sentences of positive self talk that can be repeated over and over while you practice your breathing or havening exercises. Effective affirmations generally have most or all of the following qualities:
Brain functions responsible for safety and calm are interested in you above all else. Therefore, affirmations are stated in the first person “I…..”
Brain functions responsible for safety and calm don’t understand negative statements, so affirmations are stated in positive terms. Examples: “I am becoming calm” is more effective than “I am not stressed”.
Brain functions responsible for safety and calm don’t spend time in the past/future, so affirmations are stated in the present tense. “I am……” is more effective than “I will…..”
Brain functions responsible for safety and calm are likely to immediately dismiss anything that feels false, so affirmations often utilize graded language instead of absolutes. “I recognize my positive qualities” is more effective than “I completely accept myself.”
If you have a hard time coming up with a full sentence for your affirmation, you can choose a single word (i.e., “calm”) or soothing sound. Or you can choose from any of the following phrases if you feel they would be helpful:
“I am becoming stronger.”
“I am learning to care for myself.”
“I am taking control of my health.”
“I am worthy of good things.”
“I can do hard things.”
“I can make good choices.”
In Conclusion
The most important part of neuropsychotherapeutic exercises is that, while they are based on physiological principles that are mostly universal, each person’s response is highly individualized. It is important that practitioners have patience to experiment, process their responses, and keep trying new things. Those new to these practices may experience better results if they choose to work with a trained mental health provider who can help clients track their progress and include them in a larger treatment plan of talk therapy and other counseling interventions. Dr. Elisa Woodruff has been studying neuroscience-specific interventions on a general level since 2016 and more specifically over the last two years, including receiving a graduate certificate in trauma informed counseling, and more recently becoming certified in neuropsychotherapy by one of the country’s leading experts in the field. She is also trained in traditional talk modalities such as CBT, ACT, and modern psychodynamic therapies and is also certified in EMDR and in assessing/treating ADHD. Elisa is currently taking new clients!! Please call 630-297-7559 if you are interested in incorporating neuro-psychotherapeutic interventions into your talk therapy experience.
These exercises were adapted from:
Davis, M., Eshelman, E., & McKay, M. (2008). The Relaxation and Stress Reduction Workbook: 6th Edition. New Harbinger Publications, Incorporated: Oakland, CA.
Detko, E., (2022). The Sovereign Health Solution. Lifestyle Entrepreneurs Press.
*Persons who have medical conditions, especially those related to heart rate, blood pressure, or lung functioning should check with a doctor prior to engaging in the exercises described in this blog.
**There is evidence to suggest that tapping your sternum may also stimulate an endocrine gland called the thymus which is responsible for immune functioning and may aid in additional stress reduction.
***Touches that cross the centerline of your body (example// the right arm hugging the left arm) can be particularly powerful, but may also be very stimulating at first. Listen to your body, and do things that enhance calm, not distress.
