How to Practice Abdominal Breathing
Abdominal breathing, also called diaphragmatic or belly breathing, is the process of breathing air into the lungs using the diaphragm. Abdominal breathing is the most effective way to breathe because this delivers more oxygen to the body. You can learn how to breathe correctly by practicing abdominal breathing exercises.
- Difficulty:
- Easy
Instructions
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1
Lie on your back in a comfortable setting. It's easier to practice abdominal breathing in a quiet environment.
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2
Place one hand on your abdomen, below the rib cage, and one on your chest. Placing your hands on the abdomen and chest helps you focus on using your diaphragm while breathing. The diaphragm is dome-shaped and assists with breathing. It moves downward and upward during inhalation and exhalation. Our lungs expand and deliver more oxygen when the diaphragm moves.
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3
Breathe slowly through your nose. Hold the air for 7 seconds. Your stomach will rise, raising your hand. The hand on your chest should remain still.
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4
Exhale all of the air slowly through your mouth while counting to 8. Let yourself go while exhaling, and imagine your entire body relaxing.
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5
Repeat this cycle four more times. This allows your body to relax.
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6
Practice abdominal breathing twice a day. If you practice abdominal breathing often, it becomes a normal process, and you'll notice health benefits. Abdominal breathing increases energy and reduces stress and anxiety.
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1
Tips & Warnings
You might be more at ease practicing abdominal breathing wearing comfortable, loose-fitting clothes.
Your chest should remain still while you inhale. If your chest moves, focus on breathing with your abdomen.
Practice abdominal breathing slowly. Slow your breathing to six to 10 breathes per minute.
You can also practice this exercise while sitting in a comfortable chair.
