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Diaphragmatic breathing for reducing Anxiety

The diaphragm is a dome-shaped respiratory muscle found near the bottom of your ribcage, right below your chest. When you inhale and exhale air, the diaphragm and other respiratory muscles around your lungs contract. The diaphragm does most of the work during the inhalation part. Diaphragmatic breathing exercise is also sometimes called belly breathing or abdominal breathing. This type of breathing exercise is great for managing anxiety.

  • Lie on your back on a flat surface with your knees bent. You can use a pillow under your head and your knees for support

  • Place one hand on your upper chest and the other on your belly, just below your rib cage.

  • Breathe in slowly through your nose, letting the air in deeply, towards your lower belly

  • The hand on your chest should remain still, while the one on your belly should rise

  • Tighten your abdominal muscles and let them fall inward as you exhale through pursed lips. The hand on your belly should move down to its original position

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