Diaphragmatic breathing

Abdominal breathing is a conscious breathing method. We know that when people are in a natural resting state, they use chest breathing. This is a diaphragm-based movement. Modern medicine shows that learning abdominal breathing is of great help to human health, especially to the health of the stomach, liver, spleen and other parts of the body. So how do you perform diaphragmatic breathing?

1. What is the diaphragm?

The diaphragm is located below the heart and lungs and above the liver, spleen, and stomach. It is the division between the thoracic and abdominal cavities. The diaphragm moves up and down with breathing.

The movement of the diaphragm can help the lungs breathe. By contracting and relaxing the diaphragm, it helps the lungs inhale and exhale gas.

2. Chest breathing and abdominal breathing

Once we understand the location and importance of the diaphragm, we know what to do. Yoga instructors will also emphasize whether the movements are chest breathing or abdominal breathing.

Chest breathing is the breathing we are accustomed to in our daily life. Chest breathing has become our habit, so to change it we really need to change our thinking.

Abdominal breathing uses the movement of the diaphragm to assist breathing. Generally speaking, chest breathing is used when resting naturally. However, abdominal breathing requires us to do it consciously. Once you develop a daily habit, the benefits are immeasurable.

3. Benefits of diaphragmatic breathing (abdominal breathing)

1) Adjust your body and mind through deep breathing

2) Focus

3) Help with yoga poses, singing, etc.

4) Reduce the risk of cancer

5) Improve sleep

6) Focus

7) Lowers cholesterol

8) Eliminate waste from the body

9) Improve the symptoms of certain diseases

*According to online information. Some institutions use abdominal breathing to treat cancer.

Deep abdominal breathing method

Before talking about abdominal deep breathing, let's first look at chest deep breathing. As shown below, the process of deep breathing is accomplished by the bulging and sinking of the chest cavity.

However, common sense in physiology and medicine tells us that the chest cavity is a very fragile organ. Can't stand such exercise. Not to mention long-term effects, even short-term chest movement can damage the lungs.

But our ancient yoga deep abdominal breathing is different. It is deep breathing that relies on the diaphragm.

The characteristics are,

Protect your lungs. Avoids the disadvantages of chest breathing during deep breathing.

Move the intestines.

Enhances the vitality of the entire internal organs.

Ancient yogic deep breathing can be performed at almost any time except after a full meal.

Posture: standing, sitting, lying, all are possible.

Environment: Best in the morning when the air is fresh

Breathing: Inhale and exhale through nose.

There are also practitioners who specialize in breathing in through the nose and exhaling through the mouth. Just take a deep breath through your nose, then exhale slowly with your lips in a funnel shape.

Deep breathing method

Inhale: Focus your attention and breathe deeply through your nose, allowing the air to fill your chest.

* The first breath is from the chest, all subsequent breaths are from the abdomen.

Hold: Hold for a certain period of time (about 3 to 5 seconds)

Exhale: Exhale slowly. Use the rise and fall of your abdomen to slowly expel the air from your body.

5. Key points:

Keep a certain amount of air in the chest cavity at all times during the breathing process.

Generally keep the chest cavity 70% filled with air.

That is to say, the diaphragm cannot be completely lowered. And always maintain a certain level of tension.