The diaphragm is a thin muscle located at the bottom of the ribs. It plays an integral part in the breathing process by creating a suction that pulls air into the lungs. In addition, this muscle expels air with its contraction. Unfortunately, chest breathing becomes more common with age. This type of breathing does not promote the transfer of oxygen through the blood and tissues. Learning diaphragm breathing, also called abdominal breathing, can encourage the opposite by providing more life-giving oxygen to the body.
Step 1
Lie on your back. Place a small pillow beneath your neck and one beneath your knees to reduce strain.
Step 2
Place both of your hands palms down on your stomach at the bottom of your rib cage. Allow the tips of your middle fingers to barely touch.
Step 3
Inhale slowly through your nose, drawing air into the bottom of your lungs. Feel your fingertips separate slightly.
Step 4
Hold this breath for just a moment. Then slowly exhale, counting to four as you do so.
Step 5
Continue for a total of 10 breaths or approximately five minutes. Take 20-second breaks as needed if lightheadedness occurs.
Tips and Warnings
- The book, "Integrative Medicine" explains that the inhalation during the diaphragm breathing technique should be two times as long as the inhalation. When you inhale via the nose, imagine you are breathing in all of the air in the room. This will help assure that the lungs fill as much as possible.
- The Center on Aging Studies warns that improper breathing can have negative side effects. It decreases the levels of oxygen in the blood by as much as 20 percent, lowering energy and mental alertness. Muscle stiffness in the rib cage can cause breathing difficulty and may prevent fresh oxygen from entering the blood stream. In addition, shallow breathing can contribute to heart and respiratory disease.
Things You'll Need
- 2 pillows
References
- Center on Aging Studies: Breathing Exercises
- Michigan State University Department of Psychiatry: Abdominal Breathing Exercise
- "Integrative Medicine"; Dr. David Rakel; 2007
