Diaphragmatic breathing is a deepened breathing technique that allows the lungs to expand, and,according to the Mayo Clinic, may provide relief for stress conditions as well as diseases that inhibit breathing, like emphysema. When practicing diaphragmatic breathing, the diaphragm will press downward, causing the abdomen to expand as the lungs fill with air. According to the American Medical Student Association, the lungs fill with air due to the negative pressure created by the diaphragm pressing on the abdomen.
Step 1
Place a towel or mat on the floor, and lie down on your back on top of it. Place one pillow under your head and one pillow under your knees. Place a book on your abdomen, directly over your belly button.
Step 2
Inhale slowly with your mouth open for three counts while watching your chest and abdomen. Ideally, your chest and shoulders should stay completely still, while your abdomen raises when you breathe in. The book will help you to determine if your abdomen is moving correctly, because it will rise when your abdomen does.
Step 3
Exhale slowly through your mouth with your mouth pursed shut while watching your chest and abdomen and counting to six. Similarly, your chest and shoulders should stay still while your abdomen returns to its relaxed position as you breathe out. If it is positioned correctly, the book will fall when your abdomen does.
Step 4
Take 10 to 15 breaths, making sure the book rises when you breathe in and falls when you breathe out.
Step 5
Practice diaphragmatic breathing sitting in a chair, standing up and doing strenuous activities like exercising or walking up the stairs.
Tips and Warnings
- The Mayo Clinic suggests practicing diaphragmatic breathing exercises two to four times per day to help reduce the symptoms of emphysema.
- Consult a doctor before using diaphragmatic breathing to treat or provide relief for any ailment.
Things You'll Need
- Towel or mat
- Pillows
- Book
