With added responsibilities and increased stress levels, many adults have forgotten the importance of abdominal breathing. Babies breathe deep into their abdomen, fully taking advantage of the oxygen provided with each inhalation. Adults typically take more shallow breaths, inhaling mostly into the chest area. With a regular practice of conscious abdominal breathing, you can relearn this innate function to help your body and mind perform at optimal levels.
Step 1
Lie in a comfortable position. Place your left hand on your chest and your right hand on your abdomen. Abdominal breathing is also effective in a seated or standing position.
Step 2
Inhale through your nose for up to, but not exceeding, seven seconds, consciously feeling your abdomen expand as it fills with air. Notice your right hand being raised as you inhale. If you have trouble, place a book on your abdomen and mindfully push the book up with your abdominal muscles during the inhalation. After you learn how abdominal breathing feels, using your hands or a book to track abdominal expansion should no longer be necessary.
Step 3
Exhale through your mouth for an eight-second count, contracting your abdominal muscles to ensure all the air has been pushed out. Your right hand should lower as you contract.
Step 4
Repeat this cycle until you have completed five abdominal breaths. As you perform each breath, focus on any tension throughout the body, releasing it with each exhalation.
Step 5
Practice abdominal breathing daily during both stressful situations and moments of relaxation so that it will again become your natural style of breathing.
Tips and Warnings
- Do not increase the length of inhalation or exhalation to longer than is comfortable for you. The goal is to create slow, conscious breathing without adding stress to the body. If abdominal breathing is a challenge at first, be patient and continue practicing. Changing unconscious habits can take time.
Things You'll Need
- Book of any size (optional)
