Stressed people usually breathe faster and less deeply. In extreme cases, hyperventilation can even occur. Breathing exercises in which you inhale slowly and as deeply as possible, and in which you preferably try to breathe through the belly, can help you to relax.

The difference between chest breathing and abdominal breathing

• With chest breathing, the muscles between the ribs contract. This raises the chest, makes it larger, and draws air into the lungs.

• With abdominal breathing, the diaphragm moves downwards, so that the space in the chest cavity becomes larger. Air is then drawn into the lungs. With this way of breathing, the belly expands a little, because the organs are pushed forward.

• Abdominal breathing takes less effort than chest breathing. Moreover, abdominal breathing has a calming effect.

How can you practise your abdominal breathing?

• sit or lie down comfortably;

• place a hand on your belly and feel how your belly rises and falls;

• breathe in through your nose and let the belly swell up. You feel the breath pushing against your hand;

• breathe out calmly and feel how your belly gives space back to your hand; you do not need to pay attention to your breathing, only to the movement of your belly;

• now try to breathe out longer than you breathe in; wait a moment before you breathe in again.

Do this for about five minutes. Practise this a few times a day, also without placing your hand on your belly. Gradually try to apply abdominal breathing as well while you are ironing, watching an exciting film, in a meeting, during an exam...or during your massage, of course :-)