Understanding Abdominal Breathing
Breathing is the most crucial and natural function of a human body. Maybe this is why it is frequently taken for granted and not done properly. With passing time and growing up it has become acquainted with the society’s mechanics, we very quickly develop poor breathing habits. So why does it matter how you’re breathing, as long as you are breathing? For most of us, as we go about our everyday activities, only about 10% of lung capacity is used, and the diaphragm hardly moves at all. During exercise or pranayama, it can move up to 10 cm on each respiration. Any individual’s normal breathing rate is 8 to 12 breaths per minute. But during the time of stress or case of panic attack, the breathing gets faster and reaches up to 20 to 30 breaths per minute. The number of breaths is more than normal in situations like these but the oxygen level is less making breathing ineffective. Abdominal breathing basically helps to breathe entirely from your abdomen or from the bottom of your lungs. In easy words, it is the reverse of the way people breathe when they are anxious or tensed, which is generally high in the person’s chest. When an individual breaths from his/her abdomen, they can place their hand on their abdomen and feel that it rises each time they inhale. It comes off as a pleasant surprise that abdominal breathing makes people feel relaxed any time they are feeling anxious.
How to practice abdominal breathing
In order to diminish the risk of headaches, low back pain, and even stress, we recommend applying these abdominal breathing techniques demonstrated in the video throughout your day.
● Exhale slowly and gently through your mouth. Take four full seconds to exhale. The hand on your abdomen, not your chest, should fall. Continue this process for at least four minutes to achieve a benefit. Practice twice daily
● Hold for one second.
● Lean back in a sitting position.
● Take a long slow breath through your nose as if to fully inflate your stomach. Take four full seconds to inhale. The hand on your abdomen, not your chest, should rise.
● Imagine that your stomach is getting filled with air.
● Place one hand on your abdomen and the other on your upper chest.
Breathing releases emotional energy that is trapped in the body. People suffering from anxiety or depression are almost always ( approximately 99.9% of the time) either breathing very slowly or are often holding their breath. Holding of breath is one of the most frequently noticed ways that people stop emotions from showing up (think about the last time you tried to stop yourself from crying, felt afraid, or got angry). The drawback of holding in emotions is that they stay trapped in an individual’s body until the properly released. Abdominal Breathing allows suppressed or buried emotions to finally start rising and be released when required.