> For the complete documentation index, see [llms.txt](https://www.happyvirtues.com/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://www.happyvirtues.com/practice/foundational-skills/letting-go-softening/calming-overwhelm-diaphragmatic-breathing.md).

# Calming Overwhelm - Diaphragmatic Breathing

### Overview

{% embed url="<https://www.youtube.com/watch?v=H7b1ROrg6Bc>" %}

#### Step 1 - Learning the Four Phases

{% embed url="<https://youtu.be/INq2yOPe5DI>" %}

#### Step 2 - Slowing Down

{% embed url="<https://youtu.be/woZjxWXjTSo>" %}

#### Step 3 - Finding Enjoyment

{% embed url="<https://www.youtube.com/watch?v=4Q_h8sH2Fj4>" %}

#### Long Version (\~35min)

{% embed url="<https://soundcloud.com/luis-510726881/diaphragmatic-breathing>" %}

#### Short Version (\~13min)

{% embed url="<https://soundcloud.com/luis-510726881/diaphragmatic-breathing-short>" %}

## Practice Visualization

<img src="/files/bQJPVuICHlO0TdnW8Hwk" alt="" class="gitbook-drawing">

## Overview

<table><thead><tr><th width="170"></th><th align="center"></th></tr></thead><tbody><tr><td><strong>What</strong></td><td align="center">Cultivating the skill in noticing &#x26; improving breathing patterns to facilitate calm</td></tr><tr><td><strong>Benefits</strong></td><td align="center"><ul><li>Recurring automatic relaxation and calm with every breath</li><li>Reduced Anxiety</li><li>Supports Softening Skill</li></ul></td></tr><tr><td><strong>Instructions</strong></td><td align="center"><ol><li><p><strong>Lower Belly</strong> <strong>Breaths</strong> </p><ul><li>Intentional gentle slow diaphragmatic breaths - pushing the lower belly out&#x26;in</li></ul></li><li><p><strong>Belly-Ribs Breaths</strong></p><ul><li>Starting with DPB, then allowing the air to fill the ribs</li></ul></li><li><p><strong>Belly-Ribs-Chest Breaths</strong></p><ul><li>Starting with DPB, followed by ribs, then allowing the air to fill up the chest</li></ul></li><li><p><strong>Natural Diaphragmatic Breaths</strong></p><ul><li>Letting go of any intentional breathing</li><li>Being curious and observing  how the diaphragm naturally engages</li><li>Teaching the mind a calmer way of breathing, by experiencing and enjoying the relaxation from it</li></ul></li></ol></td></tr><tr><td><strong>Consider</strong></td><td align="center"><p><strong>Lightheaded or Dizzy</strong></p><ul><li>This may be a common sign of adjustment to a new way of breathing. Pause  &#x26; breathe naturally again until you feel ready, then start again.</li></ul><p><strong>Strain</strong></p><ul><li>This may be a sign of excessive effort. Bring an attitude of gentleness and allowing the body to welcome your suggestions, rather than of struggling or forcing.<br></li></ul></td></tr><tr><td><strong>Daily Life</strong></td><td align="center"><ul><li>Notice your breathing patterns throughout the day</li><li>When non-diaphragmatic breathing is occurring (during a non-cardiovascular activity), practice 5 gentle slow diaphragmatic breaths to retrain your breathing pattern in the moment</li></ul></td></tr><tr><td><strong>Progress</strong></td><td align="center"><ul><li>Recognize one's breathing patterns</li><li>Ability to activate DPB</li><li>DBP increasingly becomes the default way of breathing</li><li>DPB feels relaxing and calming<br></li></ul></td></tr><tr><td><strong>Acknowledgement</strong></td><td align="center"><a href="www.midlmeditation.com">MIDL</a></td></tr></tbody></table>