Stomach breathing, also referred to as abdominal, belly or diaphragmatic breathing, is a type of breathing pattern that focuses on breathing deeply from the diaphragm, a muscle located below the ribs and above the abdominal muscles. Breathing from the stomach or diaphragm can help you achieve a feeling of calmness in times of stress. Consult with your doctor before practicing stomach breathing.
Diaphragmatic Breathing
In diaphragmatic breathing, the lower part of the lungs are most active while the central and upper parts remain less active. To understand this better, lie on your back and place your palms on your lower ribs with your middle fingers touching each other. Keep your abdominal muscles tight while you inhale, preventing the stomach from rising. Notice that as you breathe your fingers come slightly apart. This is the diaphragm muscle in action.
Breathing Exercises
Some breathing exercises focus on stomach or diaphragmatic breathing. One breathing exercise known as Kapalaphati Pranayama, or Shining Skull Breath, uses a forceful exhalation by snapping the stomach muscles in. While in a comfortable seated position, simply inhale. On the exhale, contract your stomach muscles as much as possible until all oxygen has been expelled through your mouth. Continue this breathing pattern for up to one minute. Variations of this exercise include nostril and alternate nostril exhalations.
Benefits
The benefits of diaphragmatic breathing include reduced stress, improved digestion and stronger abdominal muscles. Diaphragmatic breathing should be practiced for three minutes daily. Over time, the health and capacity of your lungs may be improved as well as the functioning of your brain. Sports and exercise performance may also be improved with regular practice of stomach breathing, giving you greater endurance and flexibility.
Cautions and Considerations
While there are many benefits to diaphragmatic breathing, it is important to learn how to do it properly from an experienced teacher, otherwise it could have a negative effect on your nervous system. Consider learning breathing exercises from a yoga or meditation teacher. People suffering from high or low blood pressure or ear or eye ailments should avoid practicing diaphragmatic breathing.
References
- Yoga Journal: Your Best Breath
- "Light on Pranayama"; B.K.S. Iyengar, 2006
- "Breath by Breath"; Larry Rosenbergy, 2004
