Abdominal breathing strengthens the diaphragm muscles, increasing overall breathing efficiency. In addition, this breathing exercise has a calming effect as you focus your entire mind on breathing at equal intervals for 5 to 10 minutes. Abdominal breathing can be done standing or sitting.
1. It is necessary to look at how you normally breathe. Before you can learn abdominal breathing properly, you must first find out how you normally breathe. Abdominal breathing changes the usual breathing interval and increases the breathing volume to make the mind and body more comfortable.
Close your eyes and try to focus on your breathing. First, focus on your breathing slowly, then try to block the other senses, such as smell and hearing. If possible, it’s a good idea to try it in an enclosed room with nothing in the first place.
Do you breathe through your chest? Or do you breathe through your stomach? Is your breathing slow or fast? Do you feel that your breathing is shallow? Check to see if you feel anything unusual about your breathing. Again, it’s worth remembering that periodic repetition of abdominal breathing can make breathing healthier.
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2. Lie on your back and relax your body. Try to lie on your back on a flat surface. At this time, it is effective to bend your knees slightly so that the soles of the feet touch the floor. If you need help, you can use a pillow under your legs to support your knees.
3. Make sure your hands are in the correct position. It will be easier to check your breathing status when you lie down and hold your hands properly. The method is very simple. Place one hand just under your ribs and the other over your chest. Relax your hands and let your elbows rest on the floor.
4. Try to breathe in slowly through your nose. After you are in a comfortable position, start practicing your breathing. Try to get air into your stomach. The hand on your chest will then remain still and you will feel the hand on your abdomen naturally rise upward. There is no need to count the seconds, but it is effective to inhale until you are no longer comfortable inhaling air.
5. Try exhaling through your mouth and nose. As you exhale, try to tighten your abdominal muscles. You should feel the air being pushed out of your abdomen. Also try closing your lips and exhaling little by little. As mentioned above, it is not important to count the seconds at this time. Simply exhale until you are no longer comfortable exhaling. Try to stay connected with health related or general blogs.
6. Sit down and try abdominal breathing. Most people initially find it easier to lie down and do abdominal breathing. However, once you get used to abdominal breathing, sitting may be more efficient. Because if you can sit and do abdominal breathing, you can do this breathing exercise while working. Sit comfortably in a chair. Bend your knees and relax your shoulders and neck.
