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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:

  1. 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.
  2. Wear comfortable clothing, especially around your abdomen, you need freedom to move your abdomen.
  3. 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?
  4. Slowly inhale and exhale and just notice your breath.
  5. Now, put your right hand on your abdomen - in the center above your belly button, and your left hand on your chest.
  6. As you inhale, your right hand should move and your left hand should not move very much.
  7. As you exhale, again your right hand should fall and your left hand should not have much movement.
  8. 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.
  9. 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

Diaphragmatic breathing

Breathing relaxation techniques

Breathing techniques for anxiety

 

 

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