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And breathe

Did you know there are two different types of breathing, one is particularly good for you, and the other not so. The two types are, thoracic or chest breathing, and diaphragmatic or belly breathing. So which one are you?


Complete this simple test to find out.

Put one hand on your tummy and the other on your chest. Then as you breath notice which hand raises more. if it's your tummy you are belly breathing if its your chest, you are chest breathing.


If your tummy raised more then congratulation you are breathing diaphragmatically, This is considered the 'correct' way to breath, well this form of breathing just means you are using your lungs to a fuller capacity, getting more oxygen and using the correct muscles to breathe. If the hand on your chest raised more then I would consider taking a deep breath, chances are you are breathing and not using your lungs to full capacity, and using more of the muscles in your chest and back to breath when your diaphragm should be doing most of the work.


The basic principle of breathing is that we breathe in air, our red blood cells receive oxygen which is delivered around the body, and we release the waste product carbon dioxide when we exhale. When we take shorter shallower breaths, the exchange of oxygen and carbon dioxide is disrupted, our blood becomes less oxygenated and this may even trigger a stress response that contributes to anxiety, amongst other things. The benefits of deep breathing are that it will steady your heart rate, regulate your blood pressure and help you relax.


How to deep breath

1. Find a comfortable, quiet place to sit or lie down, close your eyes if you like

2. Place one hand on your belly, just below your ribs. Place the other hand on your chest.

3. Take a regular breath.

4. Now take a slow, deep breath. Breathe in slowly through your nose, notice your belly rise up as it fills with air and your hand moving up.

5. Holding your breath, pause for a second or two.

6. Slowly breathe out through your mouth. Notice as the hand on your belly goes down with the breath.

7. Do this several times until you have a calming rhythm.


Deep breathing is a good habit to get into, even if its just for a few minutes a day so next time you get a minute give it a go.


Thanks for reading have a great week.