Abdominal Breathing Exercise
- Dan Sarkozi
- Aug 5, 2024
- 2 min read
The abdominal breathing exercise is the foundation of many, more advanced, yoga breathing exercises. It teaches how to breath with the diaphragm, improves concentration, and relaxes the nervous system.
Abdominal breathing is also known as diaphragmatic breathing because the diaphragm is extending and contracting as the abdomen is expanding and contracting, This diaphragmatic expansion and contraction creates a larger cavity within the chest for the lungs to expand, and thus, allows for a larger breathing volume. A larger breathing volume allows for a lower respiratory rate; and a lower respiratory rate can reduce the heart rate. In turn, a more relaxed heart rate is conducive to a more relaxed nervous system, a reduction of anxiety, and an improvement of concentration.
This breathing exercise is easiest to learn when laid flat on your back. However, it can be impractical to lay down in some locations, or at certain times of the day. So, an upright seated position can also work well for beginners.
Adopt a position, whether laid down, seated, or standing, with a straight spine.
Ensure your shoulders are rotated backwards with your scapulae resting flat on your back.
Close your mouth and exhale gently through your nose.
As you exhale, contract your belly button backwards, toward your spine.
Begin inhaling through your nose.
As you inhale, ensure your belly button moves forward and your belly expands.
Exhale through your nose, again pulling the belly button backwards as you do.
Inhale through your nose, ensuring that your shoulders and chest remain still and relaxed as your belly expands.
The exhale should take longer than the inhale.
Repeat the process until it feels familiar.
Practice this exercise until it feels comfortable. The long term goal is to be able to inhale for eight seconds and exhale for sixteen. However, this goal can be worked up in ratios to suit, such as: 2:4; 4:8; 5:10; and 6:12. Enjoy!
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