Breathing, or respiration is a bodily function we do both involuntarily and voluntarily. Breathing regulates your heart rate, blood circulation, digestion, blood pressure and other vital bodily functions. Abdominal breathing, also known as diaphragmatic breathing, is a method of deep breathing which is commonly used to reduce stress and induce relaxation. When you are stressed, you start to breathe fast, causing a reduction in oxygen intake. This results in poor oxygen and nutrient delivery to all the cells in your body. Learning how to do diaphragm breathing will help you combat stress effectively.
Step 1
Put one hand firmly on your abdomen and the other on your chest. Take a deep breath in. As you breathe deeply, you will feel your hand rise higher than the one on your chest. This ensures that your diaphragm is taking plenty of air into your lungs.
Step 2
Exhale through your mouth and take another slow deep breath through your nose. Once your lungs are filled with air, hold it for a count of 6 seconds.
Step 3
Exhale out of your mouth slowly, counting down from seven. Contract your abdominal muscles softly as you exhale to remove the remaining oxygen in your lungs completely.
Step 4
Repeat the cycle 6 times. After performing these exercises, you will notice an increase in your heart rate which will have a positive effect on the health of your heart. Do these exercises every day to help relieve stress and improve your stamina.
Tips and Warnings
- Breathing exercises should be done at least twice a day, whenever you feel stressed or when you are feeling pain.
References
- "Art of Breathing for Stress Free Life"; Subodh Gupta; 2007; Pgs. 15-16, 23
- "Inner Focus, Outer Strength: Using Imagery and Exericse for Health, Strength and Beauty"; Eric N. Franklin; 2006; Pgs. 77, 97, 104
