There are different breathing techniques that produce various physical, mental and emotional effects. Some techniques are more inclined toward relaxation and stress management whereas others are used specifically to energize the body and mind. Lateral breathing is a fundamental technique in Pilates, which is a popular physical and mental exercise system similar to yoga. Abdominal breathing is an exercise better suited for meditation and relaxation and complements gentle physical activity such as stretching or walking.
Lateral Breathing
Lateral breathing is the act of engaging the abdominal muscles while breathing into the sides and back of the rib cage. The Pilates system indicates that abdominal flexion protects the spine, improves posture, strengthens the core and increases lung capacity. Lateral breathing might seem shallow due to the tightened abdominal muscles, but each inhalation takes full advantage of the fully expanded rib cage. Pilates is a core intensive exercise system, making the lateral breathing technique necessary in order to maintain abdominal engagement.
Abdominal Breathing
Abdominal breathing, also known as diaphragmatic breathing, is a common stress management technique. The diaphragm presses down on the organs in the lower torso upon inhalation and up against the heart and lungs upon exhalation. This pressure cycle improves blood circulation, increases oxygen supply and strengthens the body's natural detoxification process. When done properly, the entire torso expands starting with the belly and followed by the ribcage. The effort and concentration required makes this technique appropriate for low impact activity.
Finding Use for Both
Both lateral breathing and abdominal breathing are useful techniques and one is not necessarily superior to the other. Lateral breathing is useful for activities such as Pilates or running, but may prevent you from relaxing completely if you are trying to cool down or meditate after a workout. Abdominal breathing is very difficult to maintain in activities such as swimming or cycling after the heart rate escalates. What makes a particular breathing technique more effective than another depends entirely on the activity at hand.
Considerations
In order to fully grasp the benefits of both lateral breathing and abdominal breathing, you should try both with complementary exercises. Consider taking a Pilates class and ask your instructor to give you proper training on lateral breathing so you can experience its full potential. Try abdominal breathing during your lunch break, while you stretch or after a workout to refuel the body with oxygen and support detoxification. If you are interested in professional guidance, seek out a yoga instructor or stress management counselor.
