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Conscious movement of abdomen with every breath is called abdominal breathing. It not only tones and massages the internal organs, but also creates awareness and relaxes the mind.
What is Abdominal breathing?
This breathing practice enhances the action of the diaphragm and minimizes the action of the ribcage. During inhalation the diaphragm moves down pushing the abdomen and its content down and out and as we exhale the diaphragm moves upward, moving the abdominal contents inward.
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Abdominal breathing is the most natural and efficient way to breath, however we loose the skill to do proper abdominal breathing due to stress, tight clothing, poor posture and improper habits. Once we practice it regularly it becomes part of our life and correct breathing is restored in the body.
Benefits of Abdominal Breathing
The proper use of diaphragm causes equal expansion of the alveoli, improves lymphatic drainage of lungs, massages the liver, stomach, intestines and other organs in the abdominal area. It exerts a positive effect on the function of the heart thus improving oxygenation of blood and circulation.
Steps to get into Abdominal Breathing
- Lie down in shavasana keeping your body relaxed, or sit in any comfortable sitting posture.
- Observe the spontaneous breath without disturbing it.
- Gently place your right hand on the abdomen above navel and left hand over the center of the chest.
- Practice abdominal breathing by imagining as if you were breathing through your navel.
- You will notice that right hand move up and down whereas the left hand stays completely still.
- Do not force the breath and let the abdomen relax.
- As you inhale expand the abdomen as much as comfortable without expanding the ribcage.
- As you exhale let the abdomen contract feeling as if the navel is reaching the spine
- Observe the natural breath as it is for few minutes.
- Bring awareness back to the body and gently open your eyes.