Diaphragmatic breathing is the term used deep slow breathing that is very useful for relaxation, stress relief, meditation and full oxygenation of your body. It involves fully using the diaphragm, the sheet of internal muscle that extends across the bottom of the rib cage separating the chest cavity from the abdominal cavity. The diaphragm is the major muscle involved in respiration so technically all breathing is diaphragmatic.
To practice this breathing method follow these easy steps.
-Be sure you are in a comfortable unrestricted position, either sitting, standing or lying, where your entire abdomen can comfortable fill with air.
-Inhale all the way down in to your belly letting go those abdominal muscles that you might otherwise hold in. Continue the inhalation feeling the ribcage expand with the air and finally feeling your lungs entirely inflate and feeling the inhalation through your chest.
-Exhale in a slow controlled manner feeling your chest deflate first, your ribcage next and all the way into your belly using your abdomen to exhale all the air from your lungs and feel your belly pull towards your spine.
-Be sure to exhale very slowly, your exhale should take longer than your inhale. If you inhale to the count of six, try to exhale to the count of eight. The longer you practice this method the more you be able to lengthen your inhale and exhale ratio. Try to increase it to ten, twelve or even fifteen.
-The reason it is desirable to do these long slow inhales and exhales is that they contribute to greater oxygen and nutrient absorption and also send a message to your nervous system that you are deeply relaxed. The long exhale is especially important in sending this relaxation message to your body.
-Continue these breaths. In and out. Belly, ribcage, chest.
-Feel the natural pause that happens at the end of the exhale.
-If you like, hold the breath a moment after the inhale and imagine the oxygen circulating to every cell of your body.
Do this breathing for as long or short as you want knowing the health benefits it brings you in oxygen and relaxation. Be sure to really use your abdomen to fully inhale, and to fully exhale all the old stale breath from the bottom of your lungs for full oxygen exchange.
Know this technique is available to you any time you need to calm yourself in a stressful situation or just want to relax.
About Author: Kristine Clemenger, a Holistic Health Practitioner in San Diego, California since 1999, is the author of many articles on holistic health, fitness and nutrition. She is also a Stand Up Paddle Boarding (SUP) enthusiast. Click on the links below to learn more about fitness and natural, holistic health, including Aura Patches and EFT. http://wellspringsandiego.com/ or http://naturalhealththerapies.org/