Breathing with your diaphragm, also known as diaphragmatic breathing or belly breathing, involves using your diaphragm muscle to draw air deep into your lungs, promoting relaxation and better oxygen exchange. Here's how:
Steps to Diaphragmatic Breathing:
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Get Comfortable: Lie on your back with your knees bent and your head supported. You can also perform this sitting in a chair with your feet flat on the floor.
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Hand Placement: Place one hand on your upper chest and the other hand just below your rib cage on your stomach. This allows you to feel the movement of your diaphragm.
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Inhale Through Your Nose: Breathe in slowly and deeply through your nose. Focus on expanding your stomach rather than your chest. The hand on your stomach should rise, while the hand on your chest should remain relatively still.
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Engage Your Diaphragm: As you inhale, your diaphragm contracts and moves downward, creating space in your chest cavity for your lungs to fill with air. You should feel your stomach pushing outwards.
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Exhale Slowly: Exhale slowly through your mouth, gently tightening your abdominal muscles. As you exhale, your stomach should move inward, and the hand on your stomach should lower. The hand on your chest should remain relatively still.
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Repeat: Continue this process for 5-10 minutes, focusing on slow, deep breaths.
Key Points to Remember:
- Focus on abdominal movement: The primary movement should be in your stomach area, not your chest.
- Slow and steady: Breathe slowly and deeply. Avoid rapid or shallow breaths.
- Relax your shoulders and neck: Keep your shoulders and neck relaxed throughout the exercise.
- Practice regularly: Regular practice will help you become more aware of your breathing and make diaphragmatic breathing more natural.
Benefits of Diaphragmatic Breathing:
- Reduces stress and anxiety
- Lowers blood pressure
- Improves oxygen levels in the blood
- Strengthens the diaphragm muscle
- Promotes relaxation
By practicing these steps regularly, you can learn to breathe more efficiently and experience the numerous benefits of diaphragmatic breathing.
