EMDR Trauma Healing Workbook

Diaphragmatic BREATHING

Start by finding a comfortable and quiet place to sit or lie down. Place one hand on your chest and the other hand on your belly, just above your navel. Take a deep breath in through your nose, feeling your diaphragm (belly) expand as you fill your lungs with air. Hold your breath for a count of 3. Slowly exhale through your mouth, feeling your diaphragm (belly) contract as you empty your lungs of air. Repeat this process for 5-10 minutes, focusing on deep, slow breaths and allowing your body to relax. As you get more comfortable with the exercise, try to increase the number of breaths you take in a minute. Finish by taking a few deep breaths, feeling relaxed and calm.

Tips:

Keep your breathing slow, deep, and smooth throughout the exercise. Avoid holding your breath between inhaling and exhaling. Stay focused on the sensation of your diaphragm expanding and contracting. If you feel lightheaded, take a break and come back to the exercise later.