Diaphragmatic breathing can increase your stamina if you suffer from disease and it will also help when you exercise. You use less energy, require less oxygen and breathe more easily when you utilize diaphragmatic breathing. It also helps get out stale air that’s trapped in your lungs. Trapped air can lead to enlarged lungs among people who suffer lung disease. This breathing technique strengthens your abdominal muscles and diaphragm as well. Ohio State University Medical Center, or OSUMC, recommends practicing diaphragmatic breathing for 10 to 15 minutes daily.
Step 1
Put one hand on your upper chest. Place your other hand on your abdomen, advises the American Medical Student Association, or AMSA.
Step 2
Breathe in through your nose. Feel the hand on your stomach move outward, advises OSUMC. It needs to rise higher than the hand on your chest.
The hand on your chest should not move. Also, keep your shoulders in place as you breathe in. Don’t let them go up. Envision expanding your lungs down toward your toes.
Step 3
Hold for a count of seven, advises AMSA.
Step 4
Exhale slowly and gently out your mouth. Keep your lips pursed, as you would if blowing out a candle.
Step 5
Feel the hand on your stomach moves in. Pull in your stomach muscles to help move your diaphragm up if necessary, advises OSUMC.
Step 6
Ensure that you exhale for at least twice the time frame that you use to inhale.
Tips and Warnings
- Diaphragmatic breathing can help you if you get short of breath, anxious or upset. Diaphragmatic breathing is good to use during exercise or with activities like carrying objects or climbing stairs.
