The movement of the diaphragm, like the heart, is regulated by the autonomic nervous system, so breathing is an unconscious action. However, stress, tension and anxiety can obstruct the fluidity of breathing. Deep diaphragmatic breathing exercises engage the diaphragm, abdominals and intercostal muscles (the muscles between the ribs). Full expansion and contraction of the diaphragm floods freshly oxygenated blood throughout the system and results in better mental clarity.
Cat and Cow
Come to all fours into a "tabletop" position. Exhale as your round the spine into the "Cat" posture, and inhale, sinking the belly towards the floor as the spine curves into the "Cow" pose. The movement between "Cat" and "Cow" provides an opening in the belly organs and the gentle massage frees room in the front torso. The diaphragm is free to descend fully and find space not usually available in everyday life.
Open and Relaxed
Lie on your back to set up for "Reclined Bound Angle" pose. Bring the soles of the feet together and allow gravity to naturally let your knees fall open. Extend your arms in a "T" position. Inhale and exhale fully. Try this on a bed for the full release. This pose allows for full relaxation, and rushes a plentiful supply of blood to the pelvis, abdominals and back. Because the abdominals aid the diaphragm in full breathing, the stimulation allows for deeper, juicer inhalations and exhalations.
Ujjayi Breathing
Yogic breathing techniques consciously regulate breath through the glottis. The glottis controls the flow of oxygen to the lower respiratory tract and aids the vocal diaphragm. "Ujjayi Breathing," sometimes called the ocean or whispered breath, is a breath regulation technique that's often used in yoga. In a comfortable seated posture, breathe through your nose and exhale with your mouth open, like you are fogging up a window. Breathe in and out through your nose, mimicking the sound of the ocean. Narrow the throat passage, or glottis, so the airway is tighter and creates this ocean sound. "Ujjayi Breathing" increases the intake of oxygen, slows the breath, helps build energy and maintains an increased pressure in the abdominal area, thus supporting the spine.
Stand On The Ceiling
When the body is upside down as if the feet were standing on the ceiling, gravity makes it easier to fully exhale. When upright, gravity works against the diaphragm's full ascension. "Viparita Karani" is a basic yoga inversion that deepens the respiratory rhythm and opens the spine, chest and diaphragm. Inversion exercises strengthen the diaphragm and abdominal muscles, slow the heart rate and decreases your blood pressure--all making the body relaxed to breathe fully.
References
- "The Breathing Book"; Donna Farhi; 1996
- "The Key Muscles of Hatha Yoga"; Ray Long; 2006
- "Breathe Better, Feel Better"; Howard Kent; 1997
- "Yoga Journal": Poses
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