Increasing our breathing can have a substantial effect on your sympathetic or involuntary nervous system, according to the American Medical Student Association. Your sympathetic nervous system regulates your digestion, circulation, blood pressure and heart rate, and by increasing your breath capacity, you can benefit greatly in these aspects of your health. One of the most essential and useful techniques for increasing your breath is by performing abdominal breathing. Consult your doctor if you experience severe shortness of breath that could be asthma or some other health-related issue that may need medical attention.
Step 1
Lie face-up on a comfortable surface, and place your right palm on your belly and your left palm on your chest.
Step 2
Take a deep breath, inhaling through your nose and directing the air to the bottom of your lungs, which will make your belly rise. Inhale until your right hand is higher than your left one, to make sure your diaphragm is applying pressure on your stomach as you pull air to the base of your lungs.
Step 3
Hold your breath for up to seven seconds, and then exhale slowly through your mouth for up to 10 seconds. Squeeze out all of the air in your lungs by contracting your abdominal muscles. This will allow you to inhale new air into your lungs, since they will hardly have any remnants left from your previous breath.
Step 4
Inhale again, repeating the cycle for a total of five full breaths.
Step 5
Incorporate words to your abdominal breathing when you feel comfortable with the rhythm of inhaling and exhaling deep into your lungs. Choose words that describe aspects your want to incorporate into your life on the inhale, such as relaxation or energy, and choose words of feelings and things you want to release on your exhale, such as stress, fatigue or anger. According to Robin August in Self Help magazine, abdominal breathing can help your body relax and can even help with fibromyalgia.
Tips and Warnings
- Practice abdominal breathing every day, preferably in the morning, so you increase your breathing capacity throughout your day. You can also practice it while performing your daily activities. As long as your belly rises with each inhale, you know you are taking air into the base of your lungs, and each time you contract your abdominal muscles, you are exhaling more carbon dioxide that will make space for an increased oxygen intake capacity in your lungs.
