Breathing with the lower abdomen/diaphragm

06.09.2019

Breathing is a crucially important life process which changes throughout the day, as well as depending on our emotional states. It is a process that can be either conscious or unconscious. Breathing patterns can therefore greatly influence how we respond to stressful or discomforting situations.

Breathing and stress control

Breathing is an extremely useful indicator of stressful influences. It is where the body meets the mind. When we become sufficiently aware of breathing by performing breathing exercises, we are able to improve our well-being, reduce stress and unify the mind and the body.

Types of breathing
There are two types of breathing:
- with the upper chest
- with the lower abdomen

Shallow breathing can be identified by the chest moving up and down significantly. This kind of breathing is more pronounced when doing very physical exercises or when we are, for example, in an emergency. The more we breathe with the upper chest, the more the body becomes tense - due to the activation of chest muscles which increases the feeling of anxiety.

The abdominal diaphragm is the muscle that separates the lower abdomen from the chest. When inhaling, the diaphragm is stretched, flattened and pushed down (the abdominal wall protrudes out). This allows the lungs to fill with air. Upon exhalation, the diaphragm is relaxed, air is expelled from the lungs and the abdominal wall recedes. This form of breathing has two important effects on the body: relaxation and regeneration.

Rapid deep breathing can quickly lead to less pleasant states such as dizziness, headache, vision impairment, chest pain and constant yawning. It can even make us more prone to feelings of anxiety.

Abdominal breathing exercises

Perform these exercises somewhere quiet and make sure nobody distracts you for at least 10 minutes.

1. Lie down on a bed or on the floor and place a pillow between your knees. Take off your shoes and make sure you wear something comfortable. If necessary, unbutton/unzip your shirt and pants.
2. Close your eyes, set your feet 30-45 cm apart, and keep your head, neck and spine in a straight line.
3. Focus on your breathing. Don't try to control it, just become aware of it. Note whether you are breathing with the chest or the abdomen. Also note if there is a pause between inhalation and exhalation.
4. Put one palm flat on your chest and the other on the abdomen, just below the ribcage. Relax your shoulders and arms. When inhaling, push the lower abdomen outwards. While exhaling, draw it inwards. The chest should only move slightly or not at all.
5. Take some time to get a feel of the rhythm and make your breathing smooth, regular and light.
6. After a couple of minutes of rhythmic breathing, slow it down, pausing slightly after each exhalation. Keep breathing lightly. If you are distracted or overwhelmed by worries, allow the thoughts to pass without fighting them, then focus again on the breathing.
7. When you are ready to complete the exercise, take a few deep breaths, feel your fingers and toes.

Slowly open your eyes, turn to your side and sit up.