Abdominal breathing, belly, optimal or diaphragmatic breathing, can help strengthen your diaphragm muscles and result in you breathing more efficiently overall. The exercise can also be calming, as you’ll end up spending 5 or 10-minute intervals focusing solely on your breath. You can practice abdominal breathing lying down or sitting up. Remember, this is proper breathing for the body. Learning to do it naturally will take some time so practice and practice DAILY!
Breathing At Work? Sit down. It is probably easier for you to practice abdominal breathing while lying down. However, as you get better at the activity it might be more efficient to do so while sitting. If you can do deep breathing exercises sitting, you’ll be able to do so while out of your house. This might be more convenient to practice during the downtime at work.
- Place your hands on your chest and abdomen. As you are mastering abdominal breathing, it helps to position your hands so that you can feel and track your breaths. Place one hand on your chest and another hand on your lower stomach. Your hands will help you tell if you’re breathing correctly.
- Breathe in and breathe out. Once you’re seated with your hands in the right position, you can begin breathing. Inhale and exhale, and focus on the position of your hands as you do so.
- Inhale through your nose, making sure the hand on your lower stomach rises while the hand on your chest remains relatively still. Inhale until you cannot take in any more air comfortably.
- Contract your stomach muscles to exhale, breathing out through pursed lips or through your nose.
- Continue this exercise for about 5 to 10 minutes.
- If it feels strenuous, your abdominal muscles are likely making the abdominal breathing difficult. Start slow with this practice and work your way up to more time. Focus on breathing exercises that will contribute to improved exhalation. Pursing your lips and drawing your abdomen in gently as you exhale will begin to help better breathing through the diaphragm.
For heavens sake, please watch the following clips. They’re short and can mean the difference between better bodies or declining health. Watch and share with everyone because most of us don’t know this and doctors have no reason to tell you either….
Here is a TEDx Talks event on breathing and the effect of incorrect breathing on the body. Watch please, you need to know this stuff!