The Natural Way of Abdominal Breathing Exercise

Note: This article has a script for you to practice. For best results, instead of reading the article, I suggest you click on the “Listen” button at the top to listen and do the exercise.

Interesting Fact: the lungs are elastic but cannot shift air in and out of the body because they are not muscles.

Breathing with upper body muscles (rib cage / upper torso) results in small amounts of air. The bands of tissue (the intercostal muscles) next to the ribs account for around 20% of normal breathing. Because these muscles surround the lungs and the heart, it might seem logical to breathe with the chest muscles, but the Fact is, it makes breathing too labored and saps more energy.

The Diaphragm

However, strenuous exercise exerts deep breathing; the chest heaves and uses both the nose and open mouth for air. You realize your abdomen area is also expanding and contracting. The diaphragm naturally supports all this activity. With exercise, you use your diaphragm and your intercostal muscles. Diaphragm breathing, or abdominal breathing, is the natural form of breath when relaxed. The diaphragm is the most adapted muscle for respiration. The diaphragm lies horizontally inside the torso, dividing it into two separate chambers: the chest (thoracic) cavity (Upper cavity) and the abdominal/ pelvic cavity (lower cavity). (Fig. 1)

Inhalation:

When the muscle strands of the diaphragm contract, they pull the top of the diaphragm down. Due to this pull, the lungs expand as they fill with air, and, at the same time, the abdominal organs get compressed downward, pressing out against the abdomen.

Exhalation:

When the muscle strands of the diaphragm relax, it triggers the mechanism of exhalation. The lungs and rib cage’s normal elasticity causes the lungs to become smaller, and air winds out from the lungs. The drawing in of the muscle is only minimal in this motion.

Benefits of Abdominal Breathing Practice:

• Regain diaphragm strength.
  • Reduction in the work of breathing with a slow breathing rate
  • The decrease in oxygen demand.
  • Use less effort and energy to breathe.
  • Everyday level of internal tension will lessen.

The Abdominal Breathing Practice

Diaphragm breathing is the standard and proper way to breathe. With practice over a while, it becomes effortless and natural. For this exercise, the entire breathing action must be from your diaphragm. Keep your head, neck, shoulders, and chest aligned and relatively stable while your abdomen moves in and out.

Inhale slowly and deeply, guiding the air into your lower lungs and filling up by consciously using your diaphragm. Proper performance must inflate your belly as you inhale while the chest is relatively stable. Exhale slowly as you deflate your stomach. At the same time, your chest is comparatively stable. Feels like the air is escaping from a balloon as you breathe through the nose. Practice this several times, maintaining smooth and balanced breathing.

Developing and Strengthening Capacity of Lungs to be Fit

Exercise 1:

Do five sets each three times a day.

During abdominal breathing, gradually increase the length of your breath. If your intake is up to the count of two, then the out-breath must be four. Over time, as you gain lung capacity, your number will increase to three to six or four to eight but don’t force it. All you are doing now is to breathe naturally in a relaxed way.

Exercise 2:

Do five sets each three times a day.

Suppose you cannot exercise, be at home, or stuck for hours before the desk. In that case, this breathing activity will increase your lung capacity and breathing efficiency.

This exercise will use your diaphragm and intercostal muscles of the ribs to inhale more air into your lungs and exhale.

Step 1. Inhale slowly and deeply, guiding the air into your lower lungs and filling up by consciously using your diaphragm.

Step 2. Now, expand your chest to inhale wholly and fill the upper lungs. Please don’t force it; do it slowly to your comfort level.

Step 3. Slowly exhale as you deflate your stomach while putting light pressure on the chest muscles as you breathe out through the nose.

Note: Based on your comfort level, please complete this practice for 1 to 5 minutes before moving on to the Guided Mindful Body Awareness Meditation shared here.