Without changing anything, notice how you are breathing.
- Is your breathing rapid and shallow? Or is it more full and slow?
- Does your diaphragm feel tight, or does it move up and down easily? (the diaphragm should push down with each in-breath).
- Do you breathe primarily in your chest, or in your belly?
Put one hand on your chest and the other on your abdomen, just under your ribcage. Notice which hand moves more. If your chest moves more, try using your breath to push out on the hand that is on your abdomen.
If you cannot push out on the hand on your abdomen, chances are your diaphragm is tight. This is a common occurance when people are under stress. For me, this is a sign that my stress levels have gotten too high.
A way to loosen your diaphragm is to push your fingers into the center of your abdomen, just under the ribs. Imagine your diaphragm pushing down with each breath (rather than up). The diaphragm is a muscle, so it may feel sore--just like getting your shoulders massaged when tense. Do this for about 8-10 breaths. Then let your fingers go and notice if your breath deepens into your abdomen.
When feeling anxious or under stress, sit and notice your breath moving in and out of your body. Try counting your breaths from 10 down to 1. If your mind wanders and thoughts come in, just notice them and continue (start over if you don't know at what number you left off).
The breath. The vehicle to this moment.
