Abdominal Breathing

Breathe and Relax

Image courtesy of Shawn Rossi

The breath is a bridge that links your physical body to your mind and emotions. Breathing exercises cleanse and strengthen your physical body while calming and clearing the mind. Some techniques are energizing and uplifting, while others are appeasing and relaxing.

Deep abdominal breathing or diaphragmatic breathing helps calm your nervous system and reduce anger, agitation, anxiety, and stress. This practice promotes a sense of well-being, inner calm, and peace and constitutes a valuable form of holistic and alternative treatment.

Try abdominal breathing after yoga or exercise or whenever you feel the need. It is best practiced on an empty stomach or about one hour after eating.

• Sit or lie comfortably with your head and shoulders relaxed or supported and a pillow under your knees if needed.
• Place one hand on the abdomen and the other over the heart.
• Inhaling slowly, feel the belly and side ribs expand.
• Exhale slowly and gently, drawing the naval towards the spine. Allow the exhale to be complete so that you fully release the breath.
• Continue breathing steadily and rhythmically for 10-12 breaths. Build the practice to 5-10 minutes.
• Close the practice, or continue with a meditation practice.