Sit up straight wherever you are
Drop your shoulders, allowing your shoulder blades to fall down and come together
Unclench your jaw and relax your face.
Place one hand on your chest and one on your abdomen
Breathe in slowly and deeply through your nose
Take the breath down to the bottom of your lungs
Keep the hand on your chest still and allow the hand on your abdomen to rise
See how far out you can push the bottom hand
This is diaphragmatic breathing
Breathe out through slowly through your mouth
If you feel the hand on your chest moving you are using the accessory muscles not the diaphragm.
Place your palms together in front of your chest and push together. This fixes the accessory muscles and it is easier to use the diaphragm.
Use this exercise whenever you need it…
When someone upsets you
When you hear bad news
Before you call loves ones you are unable to visit this year
Cultivate the habit of making your breathing a conscious activity, and feel the benefits