Deep breathing and other diaphragmatic breathing techniques are instrumental in helping regulate blood pressure, heart rate, digestion and other primary bodily functions. According to the American Medical Student Association, abdominal breathing techniques allow the torso cavities to expand, pulling blood into the chest and improving the venous functions of the heart. Power breathing techniques, such as yogic pranayama breathing, can also help increase heart rate and thereby improve circulation while maintaining the general health of the cardiovascular system.
Step 1
Select a safe, quiet, comfortable location facing a mirror for your cardiovascular and diaphragmatic breathing exercises. Sit on a pillow or cushion with your legs crossed in an "Indian style" sitting position. Make sure your spine is erect, with the bones of your ankles gently resting on the floor.
Step 2
Place one hand on your chest and one hand on your belly button. Locate your hands in the mirror and breathe as you normally do throughout your day. Notice which hand moves the most; if your chest swells the most as you inhale, you may not be getting the cardiovascular benefits of abdominal breathing. Notice the bodily sensations that occur as your breathe with your normal breath pattern.
Step 3
Attempt a diaphragmatic breathing technique by inhaling low into your body. Use your breaths to expand your belly and stomach area as much as possible, causing your hand on your belly button to move. Try to breathe so that only your lower hand moves while the hand on your chest remains immobile. Breathe strongly and fluidly as you inhale with your nose and exhale with your mouth at even intervals. Hold your breath for 2 to 3 seconds between breaths and lengthen your breathing until you can inhale and exhale for 15 to 25 seconds, respectively.
Step 4
Practice the power yogic pranayama breathing by inhaling forcefully through your nose until both of your hands have been pushed and your lungs are completely full. Exhale with equal strength through your nose without stopping or holding your breath. Make sure your breaths are quick, snorting and strong as you completely clean out your respiratory system and increase your heart rate. Continue the exercise for 1 to 2 minutes. Stop if light-headedness occurs.
Step 5
Return to your slow, deep diaphragmatic breathing. Notice the differences in your body between the upper-chest breathing many individuals habitually do, and the low, deep abdominal breathing that pushes your diaphragm. Along with improving circulation to your heart and other organs, diaphragmatic breathing can also instill a sense of calm and tranquility when you're undergoing stressful situations.
Tips and Warnings
- Visit your local yoga studio to engage in the benefits of combined diaphragmatic breathing and cardiovascular yoga postures. Remind yourself throughout your day to breathe in and out with deep, low breaths to help promote heart health.
- Contact your personal physician if you experience any negative symptoms during your deep breathing practice, such as dizziness, light-headedness or nausea.
Things You'll Need
- Mirror
- Pillow or cushion
