In abdominal breathing, your belly goes outward on an inhale and draws inward on an exhale. The diaphragm, abdominals and intercostals, the muscles between the ribs, work in tandem to breathe fully. Breath is the very thing that sustains the body; without oxygen our system begins to shut down. Abdominal breathing is a natural pattern of newborns, but as we age, tension and stress restrict that natural pattern to the point that some of us forget how to breathe deeply. A reminder of the power of abdominal breathing may encourage you to become aware of your tendencies and to learn, or relearn, how to breathe easier.
Full Expansion and Contraction
Full expansion and contraction of the diaphragm floods fresh oxygenated blood throughout the body and leads to mental centeredness. Allowing the breath to flow, even in chaotic situations, leads to a calmer, steadier state of mind that trickles to a tense-free body system.
Stress Response Deactivated
Full breathing deactivates the autonomic nervous system's stress response that instigates the release of adrenaline, which constricts the muscles, raises blood pressure and interrupts digestion. The deactivation calms and relaxes the body. The shift from chronic stress to a relaxed response can heighten the production of healthy immune system cells, and boost bone repair and growth.
Reduced Stress, Anxiety
Learning to exercise the muscles that control breathing reduces stress and anxiety. A study, published in 2010 in "Depression and Anxiety" by the Group Health Research Institute, reported that the participants' anxiety and depression had decreased by 40 percent after a 10-treatment, 12-week period study. Three different therapies were given--deep breathing, massage and thermotherapy, during which the arms and legs are wrapped with towels. The effects of the therapies were equal. The researchers were surprised that breathing therapy rivaled that of the other bodywork therapies. The research reveals the power of breathing exercises.
Energy
Ujjayi Breathing is a breathing technique that engages the abdominal muscles. The body benefits because it increases intake of oxygen, slows the breath, helps build energy and maintains an increased pressure in the abdomen area to support the spine.
Rejuvenated
The lungs and heart sit above the diaphragm, and the liver, spleen, stomach, large intestine, small intestine and bladder sit below. When the diaphragm is free to move in abdominal breathing, the organs are massaged and rejuvenated with new blood, fluids and oxygen.
Toxins Flushed
Because the bodily organs are massaged, an more toxins are flushed from the body.
References
- "The Breathing Book"; Donna Farhi; 1996
- "Teach Yourself to Meditate"; Eric Harrison; 2001
- Rutgers College Counseling Center: Breathing for Relaxation
- "ScieneDaily"; Massage Eases Anxiety, but No Better Than Simple Relaxation Does; March 2010
