Teach Yourself Diaphragmatic Breathing

Diaphragmatic breathing is just what it sounds : breathing from the diaphragm, rather than from the upper chest.

People who breath from the chest only, especially those with breathing problems, may not be deep enough to keep them from becoming short of breath. Deep breathing, including diaphragmatic breathing provides better air intake and strengthens the lungs . It will take a little practice but it will reward you later of a stronger diaphragm. Try these exercises from Dr. Ronald Thayer’s book “Avoid Premature Aging.”

A. Lie on your back and place your feet upon a chair or sofa.

B. Inhale slowly and deeply through your nose. (Diaphragm moves downward).

C. Hold for the count of 5.

D. Exhale slowly and deeply through your mouth while contracting your abdominal muscles. (Diaphragm rises) When the breath goes out-the abdomen comes in.

E. Hold for the count of 5, keeping the abdominal muscles held in.

F. Relax

Practice it many times during the day and just before going to sleep at night. Try to develop a rhythmic motion, like a wave rising and falling. To see if you’re doing it right, put your fingers under your rib cage. Your fingers should lift as the abdomen rises. Here’s six things diaphragmatic breathing can do for you, according to Dr. Ronald Thayer :

1. Calm your nerves.

2. Firm your abdominal muscles.

3. Improve your posture.

4. Bring more oxygen into your system to boost your energy.

5. The diaphragm can act as a pump to stimulate and improve your circulation.