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Right after

we get up

each morning we begin to build up

tension

. Just thinking about the list of

tasks

and

responsibilities

that lie ahead of us, both at

home

and at

work

, little by little erodes our mental well-being. This usually translates into

anxiety

or

stress

, which we must try to control during the day. One of the most effective and simplest ways to do this is through

breathing

.

What is the best breath to relax?

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Diaphragmatic breathing

is

the best thing you can

practice to relax

. As pointed out by the

International University of Valencia (VIU), this technique "improves

circulating oxygen

levels

, reduces

fatigue

when doing sports and reduces

stress

and

anxiety

levels ."

There are

different variants

of diaphragmatic breathing, which, as its name indicates, focuses on the

diaphragm

. It is a long, dome-shaped muscle located

under the ribs

and

above the stomach

that

contracts

when we breathe in and

relaxes

when we breathe out. With the practice of this technique "

slow

,

uniform

and

deep

breathing is achieved

," as indicated by psychotherapist

Yesly Dayana Ramírez Arellano

.

What is diaphragmatic breathing?

Unlike

thoracic breathing

, which we usually do every day and which is very

superficial

, diaphragmatic breathing is

more conscious breathing

. "The air is directed towards the

abdomen

, more specifically towards the

navel

, favoring a

visceral massage

and generating more

relaxation

of the

nervous system

," explains physiotherapist

Ana Roca

on the

Fisiokorb

YouTube

channel

. In addition, it improves digestion and

promotes circulation

.

How to perform diaphragmatic breathing step by step

On the

YouTube

channel of

Physiotherapist at your fingertips

they recommend starting to practice diaphragmatic breathing

lying upwards

on the

floor

or in

bed

with your

knees slightly bent

. Then you can do it

sitting down

and, when you master the technique, incorporate it into your

daily life

to relax and relieve stress. The same experts teach how to do it

step by step

:

  • In a position in which you feel

    comfortable

    , place

    both hands

    on your

    abdomen

    and

    inhale

    , bringing the air towards your

    belly

    as if you wanted to push your hands on it. You will notice how he

    swells

    .

  • Keep the air

    inside your

    lungs

    for a few

    moments

    .

  • When you feel the need to

    expel air

    , do it while relaxing your belly. This will deflate and your hands will go down with it.

  • At the end of the exhalation,

    voluntarily push

    the diaphragm towards the lungs

    , introducing the navel

    as deeply as possible into the belly in order to expel all the air.

  • Remain for a few

    moments

    with

    empty lungs

    . You will feel the

    deep relaxation

    that this causes you.

    • When can you practice diaphragmatic breathing?

    You can practice diaphragmatic breathing for as long

    as you want

    . Ideally, you should do it

    alone

    and in a

    quiet place

    , although once you master the technique you will be able to do it

    anywhere

    , even at your

    workplace

    . However, it is recommended to establish some

    routines

    . "If we have a routine it is

    much more effective

    than if we only use it when

    anxious symptoms

    appear ," says psychologist

    Úrsula Perona

    on the

    Psicoactiva

    YouTube

    channel

    . A good option is to do it before bed to help you

    fall asleep

    or

    just when you get up

    to

    fully oxygenate yourself

    before starting tasks.

    How do you know if breathing exercises work?

    A woman measuring her pulse.PEXELS

    Along with yoga or

    meditation

    , breathing exercises, including diaphragmatic breathing, are an

    excellent

    ,

    quick

    and

    easy

    way to relieve stress and anxiety. The best way to know if they are really working is to measure

    your heart rate

    . You can do it yourself by placing your

    index

    and

    middle

    fingers on the inside of your

    wrist

    below the base of your thumb or on your

    neck

    next to your

    windpipe

    or using a

    mobile

    phone

    app

    .

    If your heart rate is above

    90 beats

    per minute, it's probably because you're feeling

    anxious

    and may have trouble

    thinking

    and

    communicating clearly

    . "Use a

    breathing technique

    to bring it below that level and

    relieve your anxiety ," they advise from the

    Relacionarte Psychology

    center

    .