Diaphragmatic Breathing

The breath plays a prominent role in whether or not we suffer from stress. Proper breathing is an antidote to stress. Although we all breathe, few of us retain the habit of full breathing referred to as Diaphragmatic Breathing.

Most of us breath from the Thorax (Chest). Thoracic breathing is directly related to the activation of the "fight or flight" arousal mechanism. In times of danger, or when the organism needs to be aroused, breathing with both the diaphragm and the thorax takes place, thus utilizing the lungs to their fullest capacity. But when there is no reason for activating the arousal mechanism, full capacity is not needed. If fact, if one continues to utilize the lungs fully without there being any need for it, the entire physiology becomes imbalanced and will be under stress. Thus, the consequence of Thoracic breathing is to maintain a constant strain in the body and stress in the mind. In other words, as long as we breathe with the chest muscles instead of the diaphragm, we are continually creating an unnecessary level of stress. We are unable to relax. Thoracic breathing also inefficiently supplies oxygen to the blood which causes the heart and lungs to work harder to accomplish the proper amount of oxygenation. Diaphragmatic breathing on the other hand, increases the efficiency of the entire cardio-respiratory functioning. In fact the workload on the heart and lungs can be reduced by as much as 50% when switching from thoracic to diaphragmatic breathing. Thoracic breathers will require 16 - 20 breaths per minute while diaphragmatic breathers require only 6 - 8.

After practicing diaphragmatic breathing 15 - 20 minutes a day, eventually the easy and rhythmic motion of the diaphragmatic breathing will begin to replace the strained unnatural chest breathing to which most have become habituated. You can help this process by being aware of your breathing pattern throughout the day.

(Music also lies between the breath of trees and weaving grasses.)

DIAPHRAGMATIC BREATHING EXERCISE

Breath plays a prominent role in whether or not you suffers from stress. Many of us habitually breathe from the chest rather than the diaphragm. This results in stress in the body and mind. This exercise will help you become more aware of your breathing process.

Sit in a comfortable reclined position, somewhere where you are not likely to be disturbed. Loosen tight fitting clothing. Place your right hand on your abdomen, so your little finger is just above your navel. Place your left hand on your upper chest so your little finger is between your breasts. Become aware of your breathing and you inhale and exhale. Concentrate on the air moving down into your abdomen as if you were filling your stomach with air. As you breathe in your right hand should rise. As you exhale, your right hand should fall. . Your left hand should not move at all. Within a few moments, you will become more comfortable with this type of breathing. Do not try to force the breath. Allow the motion to be effortless and gentle. Pay close attention to the ease with which you breathe deeply, easily, and smoothly.

Now, as you continue practicing Diaphragmatic breathing, I want you to concentrate on making the breath smooth and even. The inhalation and exhalation should be of the same length and pressure. Try not to exhale all of the air out at the start of exhalation. Allow it to flow evenly throughout the cycle. Relax and allow all pauses, stops, or shaky ness, in your breathing to fade away as your breathing becomes easy, even, and smooth. Imagine the breath is like a wheel moving without any stops or pauses. Evenly and smoothly. Now that you are feeling relaxed and your breathing is slow and rhythmic, gently slow down the rate of exhalation so that you are breathing out twice as long as you are breathing in. Do not try to fill your lungs completely, or empty them completely. You simply want to alter the rhythm of the breathing. You may try counting to 6 as you exhale, and three as you inhale. These times are not written in stone. Use a count best for you. After you have established the new rhythm, stop the mental counting and focus again on the smoothness and evenness of your breath. Continue to breath this way for the next five minutes focusing on the smooth, even rhythm of your breathing.

OK, so we're not practicing diaphragmatic breathing. But we're comfortable OK?