The method of correct breathing is simple to learn and can have profound effects on health and stress levels. Correct breathing is also known as "diaphragmatic breathing," because the breathing action comes from the diaphragm, the muscle located just beneath the lungs.
Step 1
Lie down on your back on the bed or couch. Bend your knees slightly and place a pillow beneath them for support. Place a second pillow behind your head. Once you have learned the method of correct breathing, you can skip this step and practice breathing while standing up or sitting.
Step 2
Place one hand on your abdomen, just below your rib cage. Place the other hand on your upper chest.
Step 3
Breathe in slowly through your nose, allowing the air to expand into your rib cage. The expansion should push the hand on your abdomen upward, while the hand on your chest moves very little.
Step 4
Tighten your abdominal muscles slightly. Make an "O" with your mouth and exhale, allowing the air to escape freely while your abdomen falls back to the starting position. The hand on your chest should move as little as possible.
Step 5
Repeat four more times for a total of five breaths, always focusing on expanding the abdomen. Allow your breathing to become slower if it is comfortable. Aim for a rate of about one breath every six seconds, or 10 breaths per minute.
Step 6
Practice diaphragmatic breathing at least four times per day, for five to 10 minutes each time, and practice whenever you are stressed, anxious or in pain.
Tips and Warnings
- If you find that your chest is rising as much as or more than your abdomen during this exercise, you are doing what is known as "chest breathing," a shallow type of breathing that does not work the lungs to their fullest potential. When you inhale, concentrate on pushing the hand on your abdomen upward by filling the lungs underneath it with your breath. Also, try to prevent your shoulders from rising toward your ears, without tensing or squeezing the shoulder muscles.
- When you finish practicing correct breathing, stand up slowly. Standing up too quickly may cause dizziness.
Things You'll Need
- 2 to 3 pillows
- Bed or couch
