Abdominal Breathing: A Breath of Fresh Air

Breath is life, as they say, and breathing is something we unconsciously do from the moment we're born until the moment we take our final breath. Breathing is essential to the delivery of life-giving oxygen to the cells of the body, and the physiological processes that breathing supports are part and parcel of what fuels our body, powers our brains, and keeps our organs functioning.

However, are you conscious of how you breathe? Have you ever considered whether you breathe from your chest or from your belly? Do you know that, if we choose to, we can consciously use the breath as a means of relaxation and self-nourishment at any given moment?

As an illustration, take a deep breath as you read this sentence. Now take another one. Did you notice anything about the way that you breathe? When you took that breath, did your shoulders rise and fall or did your abdomen expand and contract? Contrary to popular opinion, when you take a deep breath, your shoulders should barely move at all. What should move is your abdomen, which allows your lungs to expand to their fullest capacity.

Let's explore this notion further. Your torso is made up of the chest cavity and the abdominal cavity, and there is a band of muscle called the diaphragm that separates the two. When you breathe correctly and expand your abdominal wall, the powerful diaphragm descends into the abdominal cavity, expanding the available space for the lungs to expand. This is important, since your breath is the only way for oxygen to enter your bloodstream and reach those oxygen-hungry cells.

So, let's try some abdominal breathing. For best results as you begin these exercises, try lying on your bed with a pillow under your knees, or sit comfortably but alertly in a chair. Place one or two hands on your solar plexus, the area in the upper abdomen just a few inches above your umbilicus/belly-button. As you inhale, let your shoulders relax and focus on making your hand rise and fall as your belly expands and contracts. If you're usually a "chest breather", this sensation may be odd at first, but keep with it and see if you can become accustomed to breathing this way. You may find that this type of breathing is very relaxing, and if you practice it as you're going to sleep, you may even find yourself falling asleep more easily. (Add relaxing music or a guided meditation CD, and you'll be snoring in now time!)

Once you master abdominal breathing in either a seated or lying position, try doing it when standing. If you train yourself to breathe in this manner, you'll find that it soon becomes second nature. Abdominal breathing expands the lungs, provides more efficient oxygenation of the cells of the body, and conditions you to experience a relaxation response when you consciously practice this technique.

Abdominal breathing is an important form of self-care. It is very important in yoga and other related relaxation techniques, and it can be used as a form of relaxation as preparation for sleep, meditation, or simple self-soothing. Abdominal breathing can be practiced at your desk, in bed, when walking, when resting, when singing, and even when you're in the middle of a conversation.

So, try assessing yourself to see if you breathe from your chest or from your abdomen. Try abdominal breathing as outlined above, and just notice if you feel more refreshed and more relaxed when you consciously choose to breathe in this way. If you want to learn more, do a Google search of "abdominal breathing" or "relaxation breathing", and see how this simple technique can transform your life---and your breath.