DIAPHRAGMATIC BREATHING
Under ordinary circumstances diaphragmatic breathing is the most natural and efficient way to breathe. We probably assume, therefore, that this is our usual breathing pattern. However, respiratory research reveals otherwise; the majority of people are chest breathers. This, in itself, can be a source of stress.
In order to correct this and establish diaphragmatic breathing as our basic breathing "habit" we need to consciously practice the technique. In so doing we begin to:
- DECREASE THE WORKLOAD OF THE CARDIO-VASCULAR SYSTEM BY AS MUCH AS 50%
- CONDITION THE BODY TO RESIST DISEASE
- RELEASE TENSION FROM THE MIND AND BODY
- IMPROVE CONCENTRATION AND PERFORMANCE
- ACHIEVE AND MAINTAIN A BALANCED STATE
To begin the practice of diaphragmatic breathing, sit comfortably on the floor or in a chair and follow "The Directions For Breathing Practices":
- Maintain good posture.
- Wear loose, comfortable clothing.
- Breathe through your nose.
- Keep your breath moving.
With hands resting on your lap or thighs, have your complete attention on your breath. Inhalations and exhalations should be equal in length. Establish a count for each breath; for example, if you inhale comfortably to a count of 6 then exhale also to a count of 6.
Bring one hand to your abdomen and one to your chest just below your collar bone. Using the muscles in the abdominal area, draw the breath deeply into the lungs. The abdomen expands during the inhalation; the hand on the abdomen moves out. The hand on the chest does not move at all.
Exhale slowly and fully, letting the air flow out through the nostrils. As your abdomen moves toward your spine the hand on your abdomen moves in also. The hand on your chest remains motionless.
Continue this practice until you feel the technique becoming natural and easy.