How to Do Deep Diaphragmatic Breathing Exercise

Yoga breathing known as Pranayama is very beneficial for the mind and body. It can help to increase lung capacity, meaning you do not get as out of breath during everyday activities. It is also a great way to manage stress and it can help insomnia. Many of us breath very shallow in the chest. Yoga breathing helps you to learn to breath more deeply engaging the diaphragmatic muscles. There are many different types of Pranayama or breathing techniques used in yoga. Some are slow and deep and others are quick. Some are done through the month and others through the nose. This article will cover a slow calming technique through the nose.

Difficulty: Easy

Instructions

1. Find a comfortable position you can remain in for fifteen to twenty minutes. When learning deep diaphragmatic breathing lying down is the easiest and sitting is the most difficult. However some people find that they fall asleep when lying down so it is important to find the posture that both allows you to relax and focus on the technique but one in that you can remain awake.

2. Wear loose comfortable clothing that allows your abdominal area to easily move. Remove any restrictive garments such as belts.

3. The eyes can be closed or you can have a soft gaze downward.

4. Place one hand over your abdomen and one over your chest. Inhale through your nose and let your abdomen and the hand on your abdomen rise first. Then continue to inhale and fill the chest cavity. Think of your stomach moving out and away from your low back. Make it a slow deep breath in.

5. Exhale through the nose allowing the abdomen and the hand on the abdomen to release. Think of your stomach pulling in and towards your low back. Since this is the opposite of how most people breath it may take some practice. Many people pull the stomach in as they inhale, however this constricts the diaphragm.

6. Continue for fifteen to twenty minutes trying to make each breath a little slower and a little deeper.

Tips & Warnings

• If you are dealing with sinus or respiratory issues you can try inhaling through the nose and exhaling through pursed lips.
• If you are new to this style of breathing you may find that you get a bit dizzy at first. If this happens take some deep breaths through your month and then return to breathing through the nose. With practice you will not get as dizzy.
• If you are dealing with a serious sinus, respiratory condition or COPD check with your health care provider about the appropriateness of this technique.

Resources

• Yoga Journal
• Yoga Basics

[dlcass]

on 9/16/2009 This is the best article I have found on eHow for deep breathing. My son is in Basic Training in the Army and is having trouble with having enough stamina to complete long hikes. I thought it might help him to do learn some deep breathing techniques. This one is great because it doesn't have him doing silly things that the other guys will laugh at him for doing. I'm sending him a copy of your article. Thanks.