Try this: Put one hand on your chest and the other on your abdomen. Take a deeeeeeep breath in. Which hand did you feel moving? If it was the hand on your chest, keep reading…
The fact is, many of us tend to breathe into our chest, resulting in shallow and more restricted breaths. However, there’s a technique that can change that – it’s called abdominal breathing, also known as belly breathing or diaphragmatic breathing. With this technique, your breath becomes deep and your abdomen gently expands and contracts, all while keeping your chest and shoulders steady. We do this by using our diaphragm, a dome-shaped muscle nestled at the base of our lungs.
Why Practice Abdominal Breathing?
- Stress Relief: Abdominal breathing is a powerful stress management tool. Even when life is hectic, a few deep breaths can signal your body’s relaxation response. This can help lower anxiety levels and promote a sense of calm.
- Improved Oxygen Intake: Abdominal breathing allows for deeper and more efficient oxygen exchange in the lungs. This increased oxygen intake can lead to improved cognitive function and energy levels.
- Better Posture: Abdominal breathing engages the core muscles, so once you learn how to do it, you will start to sit up straighter without even thinking about it!
- Enhanced Exercise Form: As you learn abdominal breathing, you’ll be more likely to engage your core properly during exercise. Not only will this result in more effective workouts, but it will also make them safer, as an engaged core significantly reduces the risk of injury.
- Sleep Soundly: Nothing quite compares to a good night’s sleep! Breathing slowly and deeply from the diaphragm can calm your nervous system, making it easier to fall asleep and stay asleep.
How to Get Started
Abdominal breathing often feels counterintuitive to how we normally breathe, so it takes some practice. However, the benefits make it well worth the effort! So remember to be patient with yourself and don’t be discouraged if it doesn’t happen right away.
Here’s a step-by-step guide to help you get started:
- Find a Comfortable Position: Sit or lie down in a comfortable and quiet place. If you are sitting, sit up straight and relax your shoulders.
- Hand Placement: Place one hand on your chest and the other on your abdomen. This will help you monitor where your breath is coming from.
- Inhale Slowly: Relax your abdomen and take a gentle breath in through your nose, counting to four. Imagine your abdomen is a balloon filling with air and allow it to expand, while your chest remains still.
- Exhale Slowly: Exhale through your mouth for a count of four. As you do so, picture yourself deflating your balloon (your abdomen), and notice your belly button gently drawing in closer to your spine. Keep your chest still throughout.
- Repeat and Relax: Continue for a few minutes, focusing on the rhythm of your breath while clearing your mind of distractions. As you practice, you may increase the breath count to five or six as you become more comfortable.
- Make it a Habit: Regular practice is key. While it’s a wonderful stress reliever and sleep aid, it is also a great way to start your mornings, leaving you with a calm and clear mind for the day ahead!
Just like any skill, it’s all about practice and patience. Give yourself the time to get the hang of it, and soon enough, you’ll be able to slip into abdominal breathing whenever you need!
