Diaphragmatic breathing
June 27, 2008
The diaphragm is the most efficient muscle of breathing. Diaphragmatic breathing which sometimes called abdominal breathing is entirely different in action from chest breathing. During inhalation the abdomen expands and at the time of exhalation it contracts. It means air does not enter abdominal region with this form of breathing.
When to Use
When you are feeling anxious and need and like to calm down, use slow breathing then.
If your chest breathing properly, you can use slow breathing.
Having symptoms of hyperventilation, use slow breathing then.
Before you enter phobic situation, make sure you are breathing slowly and diaphragmatically and continue to do so.
How to practice diaphragmatic breathing
Go to the place where you can free of distractions.
You have two options, If you want to perform lying then lie straight on the floor, if you want to perform sitting, you can sit recline in a chair.
Loosen the tight clothes.
Rest your hands on your lap if you are lying and if you sitting put the hands on the arms of chair.
Place your hands on your upper chest and other on your stomach.
Take a deep breathe in and count three as 1-2-3.
Breathe slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
Hold the position for few seconds.
Now, exhale slowly and count for three again as 1-2-3, you feel your stomach will fall down when you breathe out.
Repeat the process for 7-8 times.
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