Calm and reduce stress with abdominal breathing
Photos D.R.
Words Nolyne Cerda
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Abdominal or diaphragmatic breathing is what we do naturally at birth. But as we grow up and with the accumulation of stress, we lose this habit blocking our breath to the strict minimum. Re-learning to breathe is the solution to reduce stress as Susan Oubari, Reiki and breathwork teacher and co-author of the book Breathwork, Breathe
In times of stress, nervousness or amazement, breathing is often more difficult. The expression "I'm breathless" is a perfect illustration. However, breathing less well means putting less new oxygen into the bloodstream. This makes it more difficult to irrigate the brain, for example, and makes it harder to think calmly or make decisions. The good news is that the lungs are the only organs that can be intentionally controlled by the mind. It is therefore entirely possible to manage your breath to optimise your mind and reduce stress.
From yoga to New Age researchers
Exercising one's breath is inspired by Pranayama, a series of breaths in yoga. But it also means taking into account studies carried out in the 1960s in the United States by scientists aiming to help drug addicts. Mastered breathing techniques helped them to reproduce the effects of LSD on the brain. To a lesser extent, breathwork or abdominal breathing develops the notion of breathing with awareness. Awareness helps to regain control of the breath and thus to regain control of both the body and the mind. Doing a session, even a short one, on a daily basis provides immediate relaxation effects.
Abdominal breathing, how it works
We know that we are not breathing properly if our rib cage does not open outwards; if we breathe through our mouth; if our upper back, neck and shoulders are tense; if we slump forward or if we suck in our stomach when we breathe in. "Only three living things breathe naturally through the belly: babies, puppies and fish! Abdominal breathing is a type of breathing borrowed from the yogis that goes through the lower part of the body and allows a greater amplitude of the lungs," explains Susan Oubari. Belly breathing is not so simple, because when you breathe in, the diaphragm contracts downwards to allow the ribs to widen and the belly to expand - not because it has air, but because the organs are moving downwards. As you exhale, the diaphragm relaxes as opposed to the abdominals tightening." Abdominal breathing cannot be practiced unconsciously. Daily reminders such as setting an alert on the phone or when stress rises help to release tension. Breathing in this way helps to reduce blood pressure and the secretion of adrenaline and cortisol, the stress hormones. "Practising belly breathing also allows us to massage our organs. By fully expanding, our lungs regain their amplitude and, because they are located around the heart, massage it. It is therefore a good idea to force yourself to breathe through your belly in short sessions at first, so that you get used to it little by little. In this way, the brain will associate this breathing with well-being and generate a virtuous circle.
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