Learning how to breathe more efficiently is one of the most important skills to master for long term health and stress reduction. Controlled breathing not only keeps the mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation and help us de-stress.
Many people do not breathe efficiently, which obviously will limit the amount of oxygen that they take in on each breath along with not fully removing the waste from the body on the exhalation.
A key component is understanding how the diaphragm works. The diaphragm is a thin skeletal muscle that sits at the base of the chest and separates the abdomen from the chest. It contracts and flattens when you inhale. This creates a vacuum effect that pulls air into the lungs. When you exhale, the diaphragm relaxes and the air is pushed out of the lungs.
Another benefit of diaphragm breathing is that the movement of the abdomen helps to move the internal organs, which helps with circulation and waste removal.
Here is a video that shows the movement of the diaphragm: https://www.youtube.com/watch?v=hp-gCvW8PRY
Abdominal Breathing Technique
How to check if you are breathing properly: With one hand on the chest and the other on the abdomen, take a deep breath in through the nose, ensuring the diaphragm drops and the abdomen expands. The hand on the abdomen should push out first and more than the hand on the chest. This will help to make sure you are getting a full breath with very little effort.
- Breathe in through the nose while expanding the abdomen for a 4 count
- Focus on expanding the abdomen in 6 directions: front, back, right side, left side and up and down. It should feel like a balloon inflating in all directions
- Hold for a 4 count
- Breathe out for a 4 count while bringing the belly button towards the spine
- Repeat 10x