Although it may seem like quite an easy skill, attempting to change your breathing pattern can be really difficult. Often when people are stressed they attempt to adjust their breathing to facilitate that de regulation. However, just like any skill, it is important to practice it and perfect it when you aren’t stressed. When we first try something we generally suck at it, so don’t worry if it feels unnatural or difficult for a while.

When working with clients, I recommend practicing this skill a few times a day just for a short period of time, during a task that you know you are going to do a few times a day. So for me I practice diaphragmatic breathing every time I boil the kettle. It keeps me accountable for practicing this style of breathing. But also doesn’t take huge chunks out of my day.

To give diaphragmatic breathing a go, I’d recommend the following:
🫁 It can be done seated or standing, just don’t try it when you are moving around
🫁 Place one hand on one side of your rib cage and one hand on the other side
🫁 Inhale through your nose, attempting to expand your rib cage as you do so. Your rib cage should feel like it I expanding in all directions. You’ll notice your rib cage lift up and out.
🫁 Exhale slowly through your mouth, forming an "O" shape with your lips. Breath out of your mouth as if you are blowing through a straw in a glass of liquid and making bubbles. This automatically makes your out breath longer than your in breath and helps relax your system.
🫁 Repeat for around 2 minutes. It’s okay if you aren’t great at it straight away. If you struggle breathing out your mouth (like I do), It is totally okay to breath out of your nose.