A beginner’s guide to diaphragmatic breathing
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So today I am going to share with you another popular breathing exercise. This is a beginner’s guide to diaphragmatic breathing. I am going to share with you step by step process and benefits of it.
This breathing technique also known as abdominal or deep breathing. It is technique that involves use your diaphragm to draw in maximum air into the lungs. This practice not only improves your oxygen flow but also offers many other health benefits, such as improving posture and promote relaxation.
The diaphragm is a dome-shaped muscle that lies behind your lungs. It plays an important role in respiration. When we inhale, our diaphragm contracts and moves downward, increase the space in chest cavity. This contraction allows the lungs to fill with air. Conversely, when we exhale, the diaphragm returns to its normal position and relax, pushing air out of lungs.
The breathing is a process that occur naturally and not require any conscious effort. However, the normal breath is acts as shallow breath and diaphragm does not engage not much in it.
How to practice it?
Here are the steps that you should follow to practice this technique:
1. Lie down on a comfortable and flat surface with a pillow under your head and your knees. Pillows also help you to feel comfortable.
2. Relax your shoulders, put your one hand on your stomach just beneath your rib cage and other hand on the middle of your upper chest.
3. Without force yourself, breath in slowly through your nose. The stomach should raise against the hand and the chest remains still.
4. Hold the breath for the count of 5 to seconds.
5. Purse your lips as if you sipping. Exhale slowly for the count of 4 seconds and feel the stomach fall downward.
6. Repeat this cycle according to your preference.
According to Medical News Today, people should practice this technique 5 to 10 minutes at one time, around 3 to 4 times each day.
Common mistakes to avoid:
1. Avoid tighten your shoulders or chest
2. Don’t force your breath, let it flow naturally
3. Remember, it’s about the quality of breath, not the quantity
Benefits
1. Strengthening the diaphragm
2. Slowing the breathing rate
3. Lower heart rate and blood pressure
4. Promoting relaxation
5. Improving stability in core muscles
Tips to Apply Diaphragmatic Breathing into your Daily Routine:
1. Practice before bedtime to promote relaxation and improve sleep quality
2. Use this technique during the time of stress or anxiety to calm your mind and body
3. Add this technique into your workout routine to enhance endurance and focus.
So, this is all about diaphragmatic breathing. By following this beginner’s guide and applying these techniques into your daily routine, you can experience the numerous benefits it offers. Remember, patience and consistency are crucial in mastering this powerful breathing technique. Start today and embark on a journey towards improved well-being.
Hope you find it helpful.
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