Have you ever observed your breath? Is only your chest moving with inhales and exhales, or can you see movement more profound down in your abdomen?
Close your eyes and watch your breath for a moment.
And now look at a newborn or your pet. Babies and pets usually breathe by using a diaphragm to inhale air through the nose, and as they exhale, their belly contracts. They naturally practice deep diaphragmatic breathing.
Deep diaphragmatic breathing is not common anymore in adulthood.
A typical breathing pattern of grownup goes as far as a chest and is shallow, short, uneven and often interrupted. And the breathing via mouth usually causes other issues as the nose has filters to clean air for us.
If you see these patterns in your breath, you are a shallow thoracic breather, and you are likely experiencing stress.
Remaining in stress might cause various health problems
- a tension leading to neck pain, headache or injury
- suppressed immune system
- aggravated medical conditions
- prolonged healing times
- anxiety and panic attacks
- respiratory problems
- cardiovascular issues
- upset digestion
- posture changes
Simple Practice of Deep Diaphragmatic Breathing
- lie on your back
- put one hand on your chest
- put another hand on your belly
- take deep inhale and expand your abdomen
- feel your hand on your stomach moving up
- take deep exhale and contract your abdomen
- feel your hand on your stomach moving down
- use 0.5-1 kg bag of rice or sand on your abdomen
- practice 4 Foundations of Healing Breath
- use it in a sitting position while watching a movie
- practice when waiting for the green light in the car with one hand resting on the stomach