It's at the center of your body, but if you're like many people, you've allowed a crucial muscle to languish: the diaphragm. Attached to your lower rib cage, the diaphragm works like a fireplace bellows, pulling air in through your lungs and expelling it through them, thereby treating the lungs like two balloons. In the process, your body gets more oxygen and purges itself of more carbon dioxide and other toxins -- far more than it's able to do when you limit your breathing to your chest.
Lying Down
Lie flat on your back with your knees bent and your feet flat on the floor. Breathe deeply into your abdomen, not your chest. When you first begin, place your hands on the sides of your abdomen so that your thumbs touch your back and your fingers stretch over your belly. If your midsection expands when you breathe and your chest doesn't move, you're doing it correctly.
As you breathe in, arch your back slightly away from the floor, allowing your tail bone to tilt towards the floor. Exhale, letting your back return to the floor and your tailbone to tilt away from the floor. It may take some practice to perfect this gentle rocking motion.
Sitting
Sit with your spine straight, without the support of a backrest, and keep your feet flat on the floor and your hands at rest in your lap. As you inhale into your diaphragm, tilt your torso forward at your lower back. When you exhale, slowly straighten your lower back to its original position. Repeat for several minutes. Deep breathing while sitting is also an excellent way to get your mind to focus; do the same exercise without the rocking motion while driving or at work to keep yourself alert.
Bellows Exercise
Also known as the Stimulating Breath, the Bellows Breathing Technique is a yoga breathing exercise that provides a rush of adrenaline if your feeling sluggish. While sitting upright with your mouth closed, breathe quickly through your nose into your diaphragm and expel the air just as rapidly through your nose. Your breathing rate should be similar to the quick motions you use when pumping air into a bicycle tire. If done properly, you'll feel exertion in the muscles in your abdomen, chest and the base of your neck. Until you develop these muscles, don't do the exercise for more than 15 seconds at a time, as there is a danger of hyperventilation.
Three-Part Breathing
Another yoga breathing technique, Three-Part Breathing is a slower and more calming process. While sitting comfortably with your spine erect, expel all the air in your lungs through your nose, imagining the air is water pouring out of a jug. Begin by "pouring" out the air at the top of your lungs and keep "pouring," emptying your lungs all the way to the bottom and finally clearing out your diaphragm. Hold your breath for two counts before you slowly breathe in again through your nostrils. Try for a count of 5 or 7 as you first fill your diaphragm, then the lower and middle sections of your chest, and finally the top of your lungs. Hold your breath for two counts when you're "full" and repeat 5 to 10 times.
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