Learning to Breathe Abdominally
Learning abdominal or diaphragmatic breathing can be difficult. When you are learning this for the first time, pick a time when you are already feeling pretty relaxed. Lie on your back on the bed or the floor with a pillow under the back of the knees to relax your abdomen and low back. This will make it easier to expand the belly with your breath.
Place one hand on your belly and the other hand on your chest. When you breathe in, notice which hand moves. Ideally, the breath should start by filling out your belly, then toward the last 1/3 or so of the breath, the chest hand should start moving. When the hand on your chest starts moving, stop inhaling and slowly exhale, allowing the air to passively leave your chest and belly. You should notice your belly relaxing back toward your spine. Breathe in this way for a minute, gradually working up to 3 – 5 minutes at a session.
People often find themselves running out of air when they first start this exercise. If this is your experience, or if you would like more help in changing your breathing patterns you might benefit from our Breathing for Relaxation and Health Course.
