Abdominal breathing or diaphragmatic breathing is useful for strengthening the diaphragm muscles so that breathing is more efficient. This exercise can be done lying down or sitting. After practicing, you will feel calm because for 5-10 minutes, you only focus on the breath.
Step
Method 1 of 2: Practice Lying Down
Step 1. Observe the rhythm of your breath as you breathe normally
Before practicing belly breathing, observe the rhythm of your breath as you breathe normally. When you do belly breathing, changing the rhythm and length of your breath makes you feel more relaxed.
- Close your eyes and watch the rhythm of your breath. Focus on the breath and ignore other stimulants, such as sounds or smells, to keep your mind from being distracted. If possible, do this exercise in an enclosed space that is free of distractions.
- Are you used to doing chest or belly breathing? Are you breathing long? Short? Very short? Determine if anything feels abnormal when you breathe. Practicing abdominal breathing regularly is useful for improving the rhythm of your breath during your daily activities.
Step 2. Lie on your back while relaxing
Find a flat place to lie down, such as a bed, sofa, or floor covered with a yoga mat. Lie on your back with your knees bent and your feet on the sofa or mat. If you need leg support, place a pillow under your knee crease to keep your knee bent.
Step 3. Place 1 palm on your chest and 1 on your stomach
After lying down, place your palms in a certain position so that you can monitor the rhythm of your breath. Place 1 palm on your chest near your neck and 1 just under your lower ribs. Keep your arms relaxed so that your elbows touch the floor, bed, or couch.
Step 4. Inhale slowly through your nose
Once you find a comfortable lying position, breathing exercises can be started. As you inhale, push air into your abdominal cavity so that your abdominal muscles move up, but not by moving your palms. Instead of practicing while counting, inhale as long as you can until your lungs are filled with as much air as possible, but still feel comfortable.
Step 5. Exhale slowly through your mouth or nose
As you exhale, contract your abdominal muscles while exhaling through your pursed lips. Use the strength of your abdominal muscles so that you can exhale as much air as possible. Exhale as long as you can to blow all the air out.
- In addition to exhaling through pursed lips, you can apply the ujjayi technique. After closing your mouth, exhale through your nose while contracting the back of your throat and exhaling completely.
- After exhaling, continue the exercise by breathing using the ujjayi technique for 5-10 minutes.
Step 6. Perform breathing exercises several times a week
Abdominal breathing is useful for strengthening the diaphragm, slowing the rhythm of breathing, and reducing the need for oxygen so that the respiratory system becomes more efficient. Set aside time to practice 3-4 times a day, 5-10 minutes each. Extend the duration of the exercise gradually.
In the midst of busy daily life, you can relax and focus your mind just by breathing deeply for 1-2 minutes
Step 7. Practice belly breathing while doing savasana
The posture while doing savasana is the most appropriate posture for practicing belly breathing because you don't need to use your hands to monitor the rhythm of your breath. Lie on your back on a yoga mat or sofa with your feet slightly apart and your arms relaxed by your sides with your palms facing up. Inhale using your diaphragm for a count of 5 and then exhale for a count of 5. While maintaining your posture, observe the rhythm of your breath. Visualize scanning each muscle group for areas of your body that are experiencing tension and then try to relax them.
Step 8. Practice various breathing patterns
If you can already do belly breathing comfortably, use a variety of breathing techniques. Also, practice with varying rhythms and lengths of breath. This step is useful for relaxing a tense nervous system and stimulating an anti-inflammatory response in the immune system. For that, you can apply the following breathing techniques:
- Exhale twice as long as the inhale. For example, inhale for a count of 5, exhale for a count of 10. This step is useful for calming the rhythm of the heartbeat and giving a signal to the nervous system to enter relaxation mode.
- Apply the "breath of fire" belly breathing technique or Kapalbhati, which involves breathing in short, fast, and jerky breaths so that you inhale and exhale 2-3 times per second. Do not apply this technique without the guidance of a certified yoga instructor.
Method 2 of 2: Practice While Sitting
Step 1. Sit in a comfortable posture
For those of you who are just starting to practice, abdominal breathing is easier to monitor if you are lying down. However, breathing exercises while sitting are more useful and more practical because you can still practice even though you are doing activities outside the home, for example while taking a nap at the office.
Sit in a chair that is firm and comfortable. Allow your knees to bend and your shoulders and neck relaxed
Step 2. Place 1 palm on your chest and 1 on your stomach
To become proficient in the belly breathing technique, position your hands to help you feel and observe your breath. Place 1 palm on your chest and 1 on your lower abdomen. The palm of the hand is a tool to determine whether or not the breathing technique you practice is correct.
Step 3. Inhale and exhale
After placing your palms in the proper position, begin to inhale and exhale while focusing on the position of your palms.
- As you inhale through your nose, make sure that the palms on your lower abdomen move forward, while the palms on your chest do not move. Inhale as long as you can until your lungs are filled with as much air as possible, but still feel comfortable.
- As you exhale, contract your abdominal muscles and then exhale through your pursed lips or through your nose.
- Do this exercise for 5-10 minutes.
