Diaphragmatic Breathing

One of the most effective and simplest ways to improve your health is to practice breathing exercises. They are easy to do, don't take up much time, need no equipment and can be done pretty much anywhere.

The easiest breathing exercise to start with is Diaphragmatic Breathing, this is actually the way you should be breathing all day every day. Your diaphragm is a muscle that attaches to the inside of your lower ribs and creates a separation between your chest and belly, it is slightly concave so when it contracts it actually flattens out. This flattening of the muscle as it contracts sucks air in to the lungs and pushes down against the organs in the belly, pushing the belly out.

Diaphragmatic breathing gives the organs of the belly a gentle massage every time you take a breath, you utilise greater lung capacity requiring you to take less breaths each day and making each breath more efficient, oxygen intake is increased and the central nervous system is calmed. All good stuff!

Follow the simple steps below to get started with diaphragmatic breathing and then make it part of your everyday living.

1. Find a comfortable space to lie on the floor, if you have a yoga mat this is a great time to get it out, place your feet on the floor so your knees are in a relaxed bent position pointing towards the ceiling, if necessary place a small pillow or book under your head for support. Lastly rest a book on top of your belly button.

2.  Inhale slowly through your nose, making sure your chest and shoulders stay as still as possible but that the book on your belly slowly rises as your abdomen expands. Don't force your belly out just let it expand naturally as you breath in.

3. Purse your lips as is preparing to blow out a candle and then slowly exhale whilst counting to 5 or 6. Again this should be relaxed, you are not forcing the air out of your lungs just allowing it to escape. You should be able to see the book on your belly slowly lower as your belly shrinks back, again the shoulders and chest should remain still.

4. Repeat the above steps 2 and 3 about 10 or 12 times, each time making sure the book rises as you inhale and falls as you exhale.

5. Take a break.

Once you are comfortable with your diaphragmatic breathing you can start to do it whilst sitting, standing or even exercising. Obviously its great to do whilst practising Yoga, Pilates, Tai Chi or Chi Gung style exercises.

Practice at least once a day but its great if you can do it several times, before you know it you'll be doing it whilst sat on the bus or train or whilst walking down the street.

Note: If you have had difficulties with your breathing in the past it is advised that you consult with your Doctor before performing these exercises.