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Deep abdominal breathing is a technique to reduce stress and tension by focusing on inhaling so that the belly rises first before the chest fills with air. The podcast instructs listeners to place their hands on their belly and chest to feel where the breath goes. When inhaling, the belly should rise first as air fills the lungs, and when exhaling, the belly button should draw in as all air is released from the chest and belly. Practicing this deep breathing technique allows the body to physiologically and mentally relax for greater stress reduction.

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76 views1 page

Final Script

Deep abdominal breathing is a technique to reduce stress and tension by focusing on inhaling so that the belly rises first before the chest fills with air. The podcast instructs listeners to place their hands on their belly and chest to feel where the breath goes. When inhaling, the belly should rise first as air fills the lungs, and when exhaling, the belly button should draw in as all air is released from the chest and belly. Practicing this deep breathing technique allows the body to physiologically and mentally relax for greater stress reduction.

Uploaded by

api-282201789
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Final Script of Podcast

Deep Abdominal Breathing For Stress Relief

Welcome to Deep Abdominal Breathing for Stress Relief. In this podcast I will be discussing
the techniques utilized in deep abdominal breathing. Deep abdominal breathing can be used to help
reduce stress and tension, increase oxygenation and blood flow, and allow for greater relaxation and
mindfulness. Take a few minutes to learn this breathing technique that can help calm and center you in
times of stress and frustration so that you can become more relaxed.
Lets begin in either a seated or laying position, whatever is comfortable for you. Place one
hand on your belly and one hand on your chest. Take a deep breathe in, and notice where the breathe
goes. Exhale completely, and repeat these deep breathes as I ask you these questions: Does your chest
rise first? Does your belly rise? When someone tells you to take a deep breathe when you are
frustrated do you notice your shoulders lifting up as you suck it in? In deep abdominal breathing, we
want the breathe to fill our belly and our lungs. Many times people take breathes opposite of the deep
abdominal breathing technique where they inhale and lift up sending the breathe just to their chest or
lungs.
Keeping your hands in the same position, move your breathe in through your nose and feel the
hand on your belly rise first. As your breathe continues notice how the hand on your chest fills slowly
after the belly has risen. Exhale completely and begin again. Inhale letting the belly rise, continuing to
send the air to the lungs. Exhale completely through the nose. This time I want you to place your
hands comfortably over your rib cage. Now on your inhale, notice the breathe moving to the belly first,
and as the breathe continues feel as if your ribs are moving out to the sides, your fingers are spreading
further apart as the breathe continues up to fill the lungs. You should feel as if you are expanding out to
the sides as well as the belly and lungs filling. On your exhale, feel as if those fingers are moving
closer together again as you release all the air from the chest and belly reversing your inhale. At the
end of your exhale, feel as if you are bringing your belly button in towards your spine.
Take a moment to work on this deep abdominal breathing technique. Inhale through the nose,
the belly is rising slowly, the rib cage is expanding, the breathe is moving into the lungs as you feel
yourself expand to the sides and through the chest. Exhale slowly and completely, letting the chest
return, the rib cage return, and the abdomen return down.
Using deep abdominal breathing techniques your body will physiologically and mentally relax,
allowing for greater stress reduction. The next time you find yourself in a stressful situation or perhaps
unable to fall asleep at night, try the deep abdominal breathing technique to relax and unwind. In the
next episode we will explore total body relaxation utilizing a body scan technique that contracts and
relaxes the muscles of your body. Until next time, be well.

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