Diaphragmatic Breathing Exercises
Weather you are interested in stress relief, pain management, or well-being, diaphragmatic breathing exercises can have a profound positive effect on your health. On this page you will learn a simple deep breathing technique - diaphragmatic breathing.
Diaphragmatic breathing is completely natural - that is how we are meant to breathe. Have you ever watched a sleeping baby? Her belly rising and falling with each breath? That is diaphragmatic breathing - deep breathing from the diaphragm.
As we grow up, we forget this natural breathing and now we have to re-learn it. So, let's get started:
- Set aside some quiet time (10 minutes to start with) when you will not be disturbed. Find a quiet spot where you can lie down comfortably. Preferably not on the bed as you might fall asleep.
- Wear comfortable clothing, especially around your abdomen, you need freedom to move your abdomen.
- Now, lie down and close your eyes. Begin by focusing on your breath, just observe where is your breath. Is it in your chest? Is it in your abdomen?
- Slowly inhale and exhale and just notice your breath.
- Now, put your right hand on your abdomen - in the center above your belly button, and your left hand on your chest.
- As you inhale, your right hand should move and your left hand should not move very much.
- As you exhale, again your right hand should fall and your left hand should not have much movement.
- Continue for 5-10 minutes. Focus on your right hand - it should be rising and falling with each inhale and exhale. Your left hand (on your chest) should remain quite motionless.
- That's it. Easy, hugh?
For more on diaphragmatic breathing exercises and simple deep breathing exercises continue here.
Other related articles:
Benefits of breathing exercises
Breathing meditation technique
Breathing relaxation techniques
Breathing techniques for anxiety
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