Diaphragmatic Breathing: Anxiety Skills #12

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Diaphragmatic breathing is a fundamental skill for learning to manage anxiety, cope with stress and panic attacks, turn off cortisol, and create a sense of calm. This breathing technique is simple but effective. Deep breathing with your diaphragm triggers the calming parasympathetic nervous system and reduces anxiety through a "bottom-up" approach, meaning going from the body to the mind, instead of vice versa. This is also known as "Belly Breathing" and it's an essential technique for managing stress, anxiety, and internal tension. Deep breathing helps turn on the calming part of your nervous system, the parasympathetic nervous system, which triggers a calming relaxation response.
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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
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[@lennonpaiva5684]

The fact I am watching this video at 1.75x is just a testament to how much I probably need this

[@OUTHERETRYNASURVIVE]

lol something must be wrong with me, cuz that’s how I watch ALL KZbin videos, even makeup tutorials. I just lack so much patience! 😂

[@blaiseamybensley5739]

I watched this at normal sped and still thought she was talking a bit fast!

[@nonyabidness5708]

I have inattentive ADD... I have to speed up some videos to be able to watch them. At other times I have to slow them down to catch everything especially if I'm doing something else while watching... So glad it's a feature!

[@clayleone9111]

Haha wow I feel called out! I almost never change playback speed, yet I started this on 1.75 hahahah

[@lillyguzman4031]

When you said " you dont have to leave the situation " it hit me. I always leave. I can do this, Thank you 💓

[@donnaknox9834]

I’ve been doing this type of breathing for over 47 years when I’m upset. When I had my three sons I used it along with some other breathing. When I had my third son , one nurse commented to the other one about how quiet I was in the delivery room. It’s a wonderful and effective remedy for stress and anxiety!

[@Kishmishi_ii]

Thankyou for sharing this. I’m 23 and I’m just going to start doing this 🤍 I’m really hoping this works.

[@joshjoshjosh1235]

@@Kishmishi_ii did it work?

[@Sal.K--BC]

I have VERY extreme daily anxiety and none of the breathing techniques I tried in the past, including ones similar to this, ever really worked very well for me. But, I just discovered something that works MUCH better for me personally and I'm SO excited to share it. I breathe in and KEEP breathing in as much as I can, with small "gulps" of air until I can't breathe in any more (blowing myself up like a balloon). Then I hold my breath for as long as I can (at least 30 seconds, but I know many people might not be able to go that long at first). Then I breathe out and slowly take several large breaths in and out. Then repeat. While I'm holding my breath, I can feel myself and my brain "slowing down", and I think that's what's helping the most. By the way, I got the idea of blowing myself up like a balloon from a youtube video named "15 Minute Full Body Stress Reset: Self-Care Fascial Maneuvers" by Human Garage TV.

[@CJ-xm8xp]

Who else yawned immediately after she did?

[@frankducett9]

Me.

[@koius12]

You just stimulated my vagus nerve from laughter😄

[@Antihistamin82]

The ads were still playing when I saw your comment, and I immediately yawned. XD

[@joshuamedeiros1058]

lol me

[@mdnc07]

Me. 🙋🏼‍♀️

[@abovemyenemieskrew]

Thank you so much really appreciate it I have bad anxiety when I go for drives and I used you’re technique while I was stuck in traffic it’s really relaxing. Thank you seriously a lot of people don’t really clarify like you ❤️

[@andthesundancekid]

Thank you so much! Extremely helpful. I had 1 doctor, 1 therapist, and 1 psychiatrist recommend Diaphragmatic Breathing for my stress, anxiety, and chronic pain (including rib pain). Watching your video helped me understand how it could help and why it is beneficial.

[@aosorachan]

Thank you so much for these breathing techniques videos. It's very helpful advice. 😊🙏

[@frankducett9]

The standing on my head didn't work out so good but the yawning has become my specialty. You're the best. Thank you.

[@heavenjb]

I have a hard time even being able to do that and I’m on anti anxiety meds! I rarely yawn! I feel like my body is broken

[@thecrazyandthewild]

Thanks, Emma!

[@user-vy2oe5pl7m]

the vedio is helpful for me. Thank u ❤️

[@Muscleguy34]

Works wonders ❤️ thank you

[@gerrieshapiro2147]

Just listening to your voice reduces my anxiety😊

[@victoriadescalso6580]

I learned this in yoga ,,,, sometimes get so anxious … forget to use this …. thanks for the reminder! ❤️

[@wolverineplayz4448]

Thank u so much i used to breathe with my chest so it made me feel anxious and i had to take deep breathes to fill my lungs , now by diaphragm breathing i feel better

[@lindacook8819]

Thank You

[@skylarsaysstuff]

2:40 exercise

[@Nyx773]

Thank you!

[@Timvandervliet]

Great info. Thanks.

[@nicolemarieb.7044]

My biggest trouble with deep breathing is that when I’m stressed out my chest is tight so when I try to slow down or make my breathing deep, I get a sense of suffocation which makes me even more anxious. I don’t know how to remedy this

[@TherapyinaNutshell]

OK, that's a great point, with panic attacks part of the problem is that you're trying to control the anxiety and the breathing and when you can't control the anxiety, then you create an escalating cycle. At that point, instead of practicing deep breathing, practice acceptance here's a book that teaches it: amzn.to/2uYXO5f

[@Patttann12]

same

[@sebastiandeinemutter236]

You should check out Somatics!

[@FlowerGrl20]

Sorry if my life!!!!!

[@BlackPhoenx17]

Instead of trying to deep breathe, try breathing at whatever pace your body is asking for BUT make sure to blow our forcefully each time and *truly* empty your breathe out. Think of it as blowing air out from your abs , like if you were trying to blow out a giant fire

[@worldsyoungestmermaidintra1885]

I was given this video by my therapist. Seems like a good solution for panic attacks

[@Codeclick]

Excellent trick to improve anxiety reduction!

[@karen_ellen]

This helped to find an easier way to do this kind of breathing exercise! Thanks for the instruction and the model with the dog. The dog probably had trauma in cars in the past. It's interesting to see the dog go from vomiting uncontrollably to calming in this way. Fantastic example! I look forward to trying diaphragmatic breathing more often! It just clicked for me after trying different methods in the past! Thank you very much! 🐕😉🐦

[@DraconaiMac]

Thank you :)

[@spiritflair6573]

Hey this worked wonders for me!And not just that,after few breaths I felt this cooling sensation in my brain which was much needed after months and months brain fog and OCD attacks.

[@----5139]

It's been a year, how has it been helping you for OCD? I'm barely attempting it and I've noticed it helps alot.

[@edgarallanpoestheblackcat6613]

I tried this once and it just caused me one of the most worst pains I've felt in my life throughout the entire upper diaphram.

[@hectorrivero2173]

Thanks mom❤

[@BM-vl6bo]

What do you think the best self regulation excersisw to do is if I want to do it every 5 minutes to over come DPDR

[@satyabratamallick2271]

Good👍

[@aleksandarcopic202]

Hello, I have a intresting situation. Two weeks ago I was anxyus and depressed. I was in bed and i tried deep inhale and relese, after that I felt a litle bit better. I tried again and again deep inhale and relese. And then presure on my chest was relesed. I was full of love, confidence, joy, happines and fullfilled, no judge, no stress, no anxaiety, no jealousy. Thet was oxytocin. I am trying almoust every day to do diaphragmatic breathing and nothing. Where is the missing key? Can you please help mi with thet? P.S. sorry on my english... Thanks, Aleks

[@toscar22link10]

For anyone having trouble even beginning …..try breathing out first...completely empty your lungs of Air...then place hands just below ribcage...and...don't think breath...just think release....Wola....you're welcome

[@ridwanmartono5600]

You saved my day

[@heavenjb]

I know this is an old clip but hopefully someone will see this ? I had a neuroendocrine tumor removed from my middle lobe of my right. I’ve always been anxious since I was nine years old, but having new health issues like cancer now causes me to have more anxiety. It’s a vicious cycle.! I already take an anti-anxiety medicine and I am still riddled with symptoms of anxiety. The biggest one for me is my diaphragm tightening up. I guess what it’s called and that’s how I found this video by googling. Why is my diaphragm tightening so hard I can’t breathe? And I found this! So I guess I’m having problems with my vagus nerve by what this lady is saying? But I know for a fact I do have cortisol issues histamine issues because that is what caused my cancer and I’m guessing that all of the stress I had an abuse as a child and then leaving someone with NPD… my body is trying to relax… but I can’t. Other than this video, does anyone have any other good suggestions? I do this exercise and it helps her a few minutes and I could be doing something relaxing and then it happens again and I’m not even aware of it. I’m just watching something on TV and it comes right back. It’s almost like that muscle or whatever it just clenches!! Anyone else? 😢

[@ashleycook6025]

I'm no expert, so take these words with a grain of salt and don't over research, it'll just make you more anxious: Ask your doctors about POTS (NOT Pott's that's very different), panic, and PTSD. The first is a autonomic nervous problem regulating heart rate and blood pressure. I only know very little about it bc I just made a friend with it and wanted to know more about it. So I've only done surface research on it. It usually also manifests with sudden changes in posture as well (sitting to standing, laying down to sitting, stooping etc and vice versa) The second is just what it sounds like. Panic attacks and panic disorder doesn't care that you're not stressed *at that moment*. I've had panic attacks that feel like heart attacks... During times when I was actively enjoying myself. Went to the ER twice . Felt 20-40% better as soon as I said "hi" to the person working the reception desk...I was embarrassed, It sucks, but apparently it's a real medical event even if not always an emergency. I've had lesser ones in the past and not even realized that's what they were. Thought it was related to my ADHD...some I can just let happen and they pass, some I just need someone present to distract me or make me feel taken care of. But what works for you, any changes to medication, therapy etc, should be determined by you and **an expert**. Not a stranger on the Internet. The third one I just wrapped up a research essay for my psychology 1101, Intro to Psychology class. I chose the disorder because I have family and various friend and comrade ties to. **These DO NOT make me a subjective matter expert on PTSD.** Sometimes, our bodies can start responding to physical sensation or anything remotely resembling something from a traumatic event(s) even though we don't feel triggered, scared or nervous. Sometimes our fight or flight reflex kicks in JUST BECAUSE if we experienced trauma that we didn't process or because we're FINALLY relaxed and safe and we don't have to be brave and centered to deal with the danger anymore. Medical care isn't *dangerous* per se, but our bodies and minds know they're going to absolutely /suck/, come with risk and treat them like danger, and you may have been scared for your life or quality of life...there were definitely time while being abused you felt your body or life were in danger, threats of sexual violence or receiving or witnessing sexual violence or violence to others also count. THAT fear for your safety is a textbook onset event for PTSD. If this IS the case (again, this has to be diagnosed by an expert) you're going to be ok. Medical trauma and abuse trauma, even if symptoms manifest later, are valid source events for PTSD and CPTSD. It may have been the various experiences over all these years adding up as well (CPTSD). This is the same disorder soldiers who have experienced combat, domestic violence survivors, and survivors of major disasters are known for overcoming. You're not the first, your doctors won't (shouldn't 😤💢) dismiss how you feel. Trust me nothing you tell them is something they probably haven't heard. If this is what you are experiencing, it means you have survived something (or multiple things) absolutely harrowing. Seeking help from qualified experts, going to intensive therapy, probably a modification to your current medication regimen, things proven to help, are absolutely steps you should take. If this is what's going on, it's a lot of mental health heavy lifting and you should NOT do it alone. None of these should be done alone. You're enough, but sometimes we all need a hand. Prognosis for these conditions, from what I can tell, is pretty good. Most people live completely normal feeling and seeming lives with the proper support and... AGAIN... Proper diagnosis by a qualified expert. I NEED you to understand everything is going to be ok. You. Deserve. Help. ❤✨Nothing you said or did disqualifies you from receiving help. No matter how insignificant you think an onset event is; if it is panic or PTSD, you deserve help. ✨❤ Even if none of these is the answer, you're going to make it. You are very resilient, very strong, and very brave. You have probably had to be all of these things for a very long time and your body and mind are exhausted from constantly being stressed. This is a valid concern and your doctors should be listening to your issues and providing you with proper support; YOU ARE ENTITLED TO IT, DEMAND IT.

[@heavenjb]

@@ashleycook6025 thx!!😊 it’s sooo hard to find a therapist where I live but I’m trying I know I’m dealing with PTSD ( childhood trauma moving trauma my recent NPD ex trauma) I’m working on it thx for all this info!

[@MsMars.]

I was looking for a KZbin video that would demonstrate breathing from the diaphragm so that I could send it to a friend. I like the comments that you made in your video, however I think it would be more effective and you could demonstrate by example how deep breathing from the diaphragm moves the belly in and out by putting the camera on your whole upper body and showing a side view of it.

[@JPatelLive]

#DiaphragmaticBreathing Starts @2:42

[@ABC-jq7ve]

Excellent

[@MissPrincess02]

So I just watched you yawn and did the diaphramed breathed and now I can't stop yawning. This is normal? Am I yawning because of you or the exercise?

[@glassdefjaw1]

I have a question Last few weeks or more I am constantly sighing and taking in deep breaths as if I’m hyperventilating…I think it’s due to my anxiety and stress. I have been dealing with anxiety since I was a teen. Why do I constantly sigh and take these deep breaths? It feels awful and it’s super annoying and very uncomfortable. Feels like my lungs can’t get enough air? I am wondering if this is a normal anxiety/stress response? Thx

[@tshireletsoseleka1540]

So im new to the whole anxiety thing and trying to combat it asap...so my problem is that ever since the short breath episodes i think about my breathing wayyy too much like how do i go back to that old me that doesnt have to think about it

[@remoferguson9520]

By breathing deep you're teaching your body and mind that you can take longer to breathe. Hopefully patience will help you greatly. As a side note stay social. Chat with your friends and family as often as possible to create further stabilty and stillness in your life.

[@tshireletsoseleka1540]

@@remoferguson9520 thanks for the advice ill trully take it to heart❤

[@petarpetrov2599]

Can you tell me a bit about your episodes? I've had a similar thing that came out of nowhere and I've been dealing with it for like 10 months now.

[@hereshoping6992]

Welcome to the party

[@earnhar768]

Hey Emma, can doing some of these techniques increase the likelihood of fainting due to vasovagal attacks? I ask because I have never had problems getting blood tested but today I had a major vasovagal attack and nearly lost consciousness while getting blood taken. I was doing diaphragmatic breathing before blood was taken and did not know if it contributed to the vagal nerve malfunction that dropped blood pressure and heart rate. Any thoughts?

[@TherapyinaNutshell]

I’m not sure, diaphragm breathing can lower blood pressure but I really don’t know

[@padalaprashanth32]

Please help me out I sitting on system alomsot 12 hours and I have some belly fat age30 now suddenly one I got breathing problem then offer I started walking that will help little bit free to breath why it is happen any reason

[@RedskinsLuva4Life]

Hi! So I’ve decided to start doing diaphragmatic breathing for real for my anxiety but it seems like I get anxious while doing (I’ve tried doing it in the past but I’ve given up because of how it made me feel anxious). I’m now on day 2 of it (I do it for 10 minutes a day) - yesterday a lot of anxious feelings came up but I told myself to just breathe through it and it helped (even though they came up a few times). Today was a little better but I still had anxious moments. Why does this happen?

[@mairahussain437]

You are probably breathing incorrectly. When done incorrectly results in hyperventilating

[@RedskinsLuva4Life]

maira hussain It doesn’t feel like I’m hyperventilating. I’ve had panic attacks for years so I know what hyperventilating feel like. It just feels like an uneasiness in my stomach. And if I consciously keep breathing into that area in my stomach, the uneasy feeling eventually goes away.

[@mairahussain437]

Then it probably takes time for you to relax

[@simonfreund5786]

@@RedskinsLuva4Life I dont know if your reading this, but this anxious feeling when you breath deeply into your belly will go away, if you dont stop breathing into the belly. Many people have stuck emotions in the belly and chakras and when they first breath into the belly counciously since years, all the bad emotions come up. But they will go away. Since I do belly breathing, i live a stress free life.

[@Goldenrod39]

@@simonfreund5786 will they really go away?

[@rlouie05]

Slow exhale is key with no sound, breathe in deep as hard and noisy as you want though.

[@user-vy2oe5pl7m]

there are many people recomand abdominal breathing, but i am confused, cause nobody explain reasons for me. thanks to the vedio, i Know that it could reduce my anxiety. thank you a lot.

[@AvGXXX]

It is because breathing higher, from your chest, causes more anxiety. (Hyperventilating)

[@energypsychologythatworks3849]

Oh great.

[@user-vc2ns3bz2b]

Actually, I have so much of task completion anxiety. And I try to calm my nervous system. And finally, this video helped me. And at the same time, I also have a supplement strategy. Which helps us to calm down our nervous system , In my research, I found that L- theanine supplements can help us to calm our nervous system. It's not the case that we take L- theanine And then we just become anxious. L- theanine can only help us to calm our nervous system. And the calming of our nervous system is up to our practice ..

[@sulemankhan5116]

Which brand you take ? I wanna buy too

[@shivbhaktsanatani23]

i tried yawning it works.

[@Calopteryx0]

I m experiencing the throw up reflex like the dog at moments of stress and also nasty headaches from stress. However it not so clear when or why. Sometimes i do TRE. Just felt like sharing this. I do like the way you talk and teach. Its reassuring and gives me a sense of control. Thank you! ( the background music could be a bit cooler )

[@TherapyinaNutshell]

Thanks for your feedback! I appreciate any ideas and tips you have!

[@mairahussain437]

Tre is amazing

[@denniperez8028]

Why did u exhale before taking the deep breath?

[@cecropiathesilkwing]

I’m no expert in any means but I think it helps you to take in a much larger, deeper breath. And the more air you can get in, the more effective it will be when it comes to calming you down. I saw some other comments saying they felt like they weren’t getting in as much air as they thought and it was giving them trouble. What I usually do is breathe out and exhale any excess air through a normal breath, then take in the deep one. I also tend to get nervous when using a breathing exercise in public so it can also help to focus on a few normal breaths until I feel ready to begin. I’m also trying to make this a habit before bed so I know how and when to use the techniques. Hope this helped you to understand a bit better!

[@user-yz7tq8mr2v]

Saq²t

[@beautyonabarnbudget]

I was with you until i saw the sweaty pits. That is sympathetic system sweat. Most likely related to anxiety of filming/being on camera. If the techniques aren't working for you........?🤷🏻‍♀️

[@ns1extreme]

Or she was just in a hot room, get over yourself... lol

[@titojesusdesousa3014]

Beautyonabarnbudget, her videos are very helpful. Please stop messaging nonsense.

[@blackbeltjones2903]

Ridiculous comment 🤡