Abdominal or Diaphragmatic Breathing
Diaphragmatic Breathing (also known as abdominal or belly breathing) is a type of breathing exercise that helps strengthen your diaphragm, the key muscle of respiration, and regulate your breathing pattern. It is an incredibly easy breathing technique, and beginners can use it with no prior preparation. You can use abdominal breathing when you are not meditating. It can be part of a relaxation exercise. This simple technique of deep breathing can help with chronic obstructive pulmonary disease and shortness of breath.
How to do abdominal (diaphragmatic) breathing
Step 1: Posture
Take a comfortable posture; sit or lie flat on the floor, your bed, or another comfortable, flat surface
Relax your muscles and shoulders
Place one palm gently on your chest
Place your other palm gently on your stomach
Step 2: Inhalation
Take a deep breath in through your nose
The hand on the abdomen should rise higher than the one on the chest
Mindfully observe the sensation of your chest and stomach expanding, as your diaphragm fills with air
Step 3: Exhalation
Exhale slowly through your mouth
Purse your lips, press gently on your stomach, and exhale slowly for about two seconds
While exhaling, release all the tension in your muscles through your breath
Bring attention to your hand and feel it move as your breath flows in and out
Benefits
Diaphragmatic Breathing brings many benefits to the body and the mind, as it:
Increases supply of oxygen and nutrients to cells throughout the body
Helps increase the supply of blood
Relaxes the muscles and relieves tension
Helps you relax, lowering the harmful effects of the stress hormone cortisol on your body
Helps you cope with the symptoms of post-traumatic stress disorder (PTSD)
Improves your core muscle stability
Improves your body’s ability to tolerate intense exercise
Lowers your chances of injuring or wearing out your muscles
Slows down your rate of breathing
The ideal time to practice
Initially practice this exercise for 5 – 10 minutes, about 3 – 4 times per day. Gradually increase the amount of time you spend doing this exercise.
Abdominal breathing demonstration
For a practical demonstration of the abdominal (diaphragmatic) breathing technique, watch this short video: bit.ly/33gWJqf