Diaphragmatic breathing also is known as abdominal breathing. The diaphragm is a shelf of muscle located inside the rib cage beneath the lungs. Downward movement of the diaphragm causes negative pressure in the lungs, drawing breath in and expanding the belly. Circulation to the heart also is improved by fully engaging the diaphragm when breathing. Other benefits of proper breathing are stamina, relaxation and improved immune function.
Breathing Technique
Diaphragmatic breathing can be used to relieve anxiety in many situations, especially during an asthma attack, when panic threatens to make the situation worse. This technique expands alveoli in the lungs, improving oxygenation, circulation and lymph flow, which also fights infection. Abdominal breathing is an essential part of yoga practice, singing, playing musical instruments, swimming and many other sports/athletic activities.
To learn proper diaphragmatic breathing, lie down and place one hand on your abdomen and the other on your chest. Inhale, being conscious of filling the abdomen with air. The hand on the abdomen should rise more than the hand on the chest. Exhale, deflating the abdomen and drawing it in toward your spine. Hand placement is just a tool to gain awareness; a book can be placed on your abdomen instead, and move the book up and down by breathing. The chest moves very little during proper diaphragmatic breathing. Abdominal breathing also can be done sitting or standing, without anything placed on the abdomen.
Refine the practice by inhaling quickly and deeply through the nose to a count of seven, trying to take in all available air. Hold the breath without tensing--that is, as if the top of a balloon were left open but the air held in--to a count of nine if possible. Exhale through the mouth to a count of 14, gently pushingh the air completely out by contracting the abdominal muscles. It is important to understand that respirations are deepened by exhaling completely; inhalations can only fill available space. Exhalations should be about twice as long as inhalations.
Take a series of five deep diaphragmatic breaths, approximately one every 10 seconds, for a rate of six breaths per minute. Normal respiratory rate is 18 breaths per minute; this slower rate increases heartbeat variability, a sign of good health on cardiac tracings. Do this breathing exercise twice a day or whenever the need to take a break and relax arises.
Word thoughts can be incorporated to enhance to psychological effects of diaphragmatic breathing. For instance, inhaling "peace" while exhaling "fear," "anger" or "pressure" can increase feelings of well-being while mentally letting go of unwelcome emotions and stress.
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