Deep breathing exercises are often referred to as pranayama in yoga, an ancient system of holistic health. Regular practice of deep breathing exercises can help tone the intercostal muscles, a group of muscles that form the chest wall, and the diaphragm, a thin muscle located under the lungs. It is best to learn pranayama from an experienced teacher and to consult with your healthcare provider first.
Deep Chest Breathing
To perform deep chest breathing, you will need two yoga blocks. While sitting on the floor, place the blocks behind you -- one in a flat position and the other at the medium position. Lay your shoulder blades onto the flat block and your head on the other. Relax your arms out to each side with the palms face up, and stretch your legs out in front of you. Inhale deeply and allow your chest to completely rise. On the exhale, allow your stomach to fall first, then your diaphragm, then your lungs and finally your chest. Repeat this exercises nine times with a regular breath in-between each repetition. Deep chest breathing tones both the diaphragm and the intercostal muscles.
Bellow's Breath
Bellow's breath, also know as Bhastrika pranayama, is a detoxifying breathing exercise good for the diaphragm muscle. While in a seated position, inhale naturally through your nose. On the exhale, snap your stomach muscles in, forcing the exhalation. Repeat this breathing pattern for 30 seconds, gradually increasing the pace.
Intercostal Stretching Breath
To perform an intercostal stretching breath, come to a standing position and stretch both of your arms over head. Inhale deeply and on the exhale, stretch your arms to the right, stretching your intercostal muscles on the left side of your body. Inhale and come back to the center; on the next exhale, stretch your arms to the left, feeling your right intercostal muscles being stretched. Repeat two more times on each side.
Focused Diaphragmatic Breath
To perform focused diaphragmatic breath, it is helpful to understand exactly where your diaphragm is. Take your fingers and place them on the bottom of your sternum. Take a few breaths and feel your diaphragm move. To perform this breathing exercise, tense your stomach muscles and keep your fingers on your diaphragm. Inhale and exhale several times, focusing on the diaphragm's movement. This exercise can help increase awareness of and tone the diaphragm, according Roger Cole, Ph.D., writing for Yoga Journal.
References
- "Light on Pranayama"; B.K.S. Iyengar; 2006
- "Yoga, the Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Gray's Anatomy"; Henry Gray; 1901, 1977
- Yoga Journal; Your Best Breath; Roger Cole, Ph.D.
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