Best Way to Do Abdominal Breathing

Animals and babies instinctively breathe correctly – taking deep, relaxed breaths, as you can see from the way their abdomens rise and fall with each breath. But with the passing of the years we tend to develop faulty breathing habits, using only the upper part of the chest. Stress is particularly associated with shallow breathing, which in its turn leads to more tension and anxiety, creating a vicious circle. Unless this kind of breathing is replaced by deep diaphragmatic breathing, using the abdominal muscles, it is almost impossible to relax, mentally or physically.

Practising the technique of abdominal breathing helps to correct shallow breathing by encouraging movement of the diaphragm and abdomen, allowing the lungs to fill to capacity and expel air more efficiently.

Instructions

Stretch out on your back in the corpse position. Close your eyes and breathe in slowly and evenly through your nostrils. Feel your abdomen swelling and rising, then your ribcage expanding and finally your upper chest filling with air. Pause briefly before breathing out fully. As you release the breath note the reverse movement. Feel your abdomen falling, the ribcage contracting, and finally the upper chest lowering as the air is expelled. Pause briefly before breathing in again. Repeat this cycle in a flowing, steady movement for a few minutes and then let your breathing return to normal. A relaxing variation is to breathe in to a count of four, and out to a count of eight, for six to twelve complete breaths before letting your breathing return to normal.

To establish the habit of breathing deeply and healthily, focus your attention several times a day on your breathing – you can be lying down, sitting up, standing or walking around – and consciously breathe from the abdomen for a minute or two.