• What is diaphragmatic breathing?

• It is engaging your diaphragm muscle to more efficiently use all the oxygen you are breathing in.

• It also slows down your heart, and brain, so that they become more relaxed.

• The opposite of this is chest breathing.

• To try diaphragmatic breathing, sit with your feet on the floor, and with your head, neck and shoulders in a relaxed position.

• Put one hand on your chest and the other on your belly.

• You will start to feel that your breath in your belly is going not just up and down but also in and out.

• Visualize air going into your belly button and into your groin.

• This is a great exercise to do before a presentation to calm your system.

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[Music] Hello everyone and welcome to this short video on diaphragmatic breathing. So what is diaphragmatic or belly breathing? Well, your diaphragm is a dome-shaped muscle that sits right underneath your lungs; and when it's fully engaged, you're getting more oxygen into your body or about a hundred percent of the oxygen or air that you're breathing in. And this oxygen then goes to your brain, your cells, and your organs. When you're using diaphragmatic breathing, you're also slowing down your heartbeat and your brain and your heart.

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begin to relax. So what is the opposite of diaphragmatic breathing? Well, we usually call that chest or high breathing and how that looks is something like this: as you can see it almost resembles panting and as you probably noticed my shoulders were also engaged going up and down. People usually breathe this way when they're feeling uncomfortable or in a stressful situation. So, let's talk about a little bit about how to do diaphragmatic breathing. Well, there are two ways to do it. I'm going to demonstrate it in a chair the one I'm

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sitting in right now. Or you can do it on the floor on your back, with your knees raised up in a bent position and your neck head and shoulders relaxed. We usually recommend that you put one hand on your chest and one hand on your belly, so you can see and start to feel the air going into your belly region. Usually when you do this type of work, after a while you'll start to feel that it's not just your belly going up and down, because we don't only breathe that way. You'll also start to feel your sides

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expanding as well as air going in your back. The most important thing about diaphragmatic breathing is trying to visualize your air going into your belly button or even into your groin region. So, I'm going to try to do a little short example right now. I'm going to put one hand on my chest and the other hand on my belly. I'm going to close my mouth and breathe in through my nose for a count of three: one, two, three and then I'm going to release my jaw, and on an exhale count out for a count of six. Again, in through my nose

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out through my mouth. Again now I'm going to count and why don't you try it? Close your mouth, close your eyes, and breathe in through your nose on a count of three: one, two, three breathe out through your mouth with your jaw relaxed one, two, three, four, five, six. In through your nose one, two, three, out through your mouth one, two, three, four, five, six.

In one,

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two, three, out one, two, three, four, five, six. In one, two, three, out one, two, three, four, five, six. You'll get your own rhythm and what is most natural to you will start to take over. This is a great exercise to do before you have to do a presentation in front of others, be on camera, or for a job interview. Thank you so much for your time.