Diaphragmatic, or abdominal, breathing works by contracting the diaphragm to create negative pressure in the lungs, filling them will air. With shallow breathing you see expansion in the chest. When practicing diaphragmatic breathing, the expansion is in the abdominal muscles. According to the American Medical Student Association, this action does more than just fill the lungs. It also improves movement of blood through the heart. While breathing is autonomic, diaphragmatic breathing is a learned trait that requires practice. Deep breathing exercises can help teach you the art of abdominal breathing.
Lung Anatomy
Understanding a little about how your lungs work will help your abdominal breathing technique. Your torso is made up of two cavities: the thoracic and the abdominal. The cavities are divided by a large muscle known as the diaphragm. When you breathe normally, the chest muscles expand and contract to move air with the help of the diaphragm. Abdominal breathing utilizes the muscles in the abdominal cavity to pull air down further and expand the lower lobes of the lungs. This exercises the diaphragm and the abdominal muscles. Regular breathing works the thoracic cavity, while deep breathing works the abdominal area.
Deep Breathing
A basic deep breathing exercise will pull the diaphragm down, expanding the abdomen and filling the lungs. Place one hand on your stomach, just above the belly button. Blow air out of your mouth, like a puff. Take a deep breath in through your nose. Inhale slowly and fully. As you breathe in, you should feel the hand resting on your stomach move outward as the ab muscles expand. Inhale as deeply as possible and hold your breath for up to seven seconds. Slowly release the air out of your body through your mouth. It should take approximately eight seconds to exhale. You will feel your stomach muscles contract as your breathe out. Do five repetitions of this exercise several times a day.
Advanced Deep Breathing
Once you perfect the deep breathing exercise, you can expand on it to further challenge the muscles. Place one hand on your stomach. Breathe in through the nose while you mentally count to three. Hold your breath for three seconds and then inhale again for a count of three. Inhale without letting any air back out. Repeat this step one more time, inhaling for a three count and then holding your breath for three seconds. Slowly release the air through your mouth. Take up to eight seconds to release the air. This exercise is similar to basic deep breathing, but pushes air even further into the lungs and forces a full expansion of the diaphragm.
Considerations
These exercises will have a calming affect on you and help you relax. They work well to relieve anxiety or stress. They also improve lung function, especially if you are having problems breathing or lack energy. Do not use breathing exercises as a replacement for seeing your doctor. Shortness of breathe and fatigue can be a symptom of a serious illness and requires proper diagnose.
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