I have see most of us breath slightly abnormally which causes to short breath and that in turn leads to other issues.That's because we don't use diaphragm much but instead use more upper chest :( this is called SHALLOW BREATHING.Inhalation may be long but exhalation will be short.According to Indian literature the ration of inhalation and exhalation is 1:2.
Plz Close your eyes and place your hands on the upper abdomen and watch your breath for couple of seconds.What do you feel while inhalation? does your hand move down or up? If it moves up then you do breath right way, Abdominal or to put it right diaphragmatic breathing.Now all we have to know know is if we are having deep breath meaning how long is the inhalation and exhalation. and how many breath per min.For a normal healthy person it would be somewhere around 12- 15 per min.But it would be better if we can bring that to 8-10 per min.Its said that animals like tortoise and elephants ,whose breath per minutes is much less .if i am right ,i guess its 4-6 per minutes(correct me if i am wrong).i think for giant tortoise is much lesser.I remember a joke by my yoga teacher.He said. god has given each on a limit of breaths in life time and we should not spend it fast :D.anyways.... this can be taken as a joke but can also be considered as a warning if we read what many research say on deep breathing.(i have written in my blog)
Ok.....
lets come to Abdominal or diaphragmatic breathing...
This can be done either sitting or lying down.Its better to do lying down.
HOW TO DO:
Breath through nose slowly(have a count that's comfortable for you initially... say 5-10) in such a way that abdomen expands first not the chest.
Now exhale slowly either through mouth or nose.(initially have a equal no of count as inhalation).
There are other ways of deep breathing and prayanyama too will write more on this soon.
BENEFITS:
Cant just say one.....
Reduces Stress,BP,Sleep disorder,anxiety,weight and much much more than you can imagine(.I would usually tell my students its like massaging your internal organs :)
Till then happy and healthy breathing ;)
Plz Close your eyes and place your hands on the upper abdomen and watch your breath for couple of seconds.What do you feel while inhalation? does your hand move down or up? If it moves up then you do breath right way, Abdominal or to put it right diaphragmatic breathing.Now all we have to know know is if we are having deep breath meaning how long is the inhalation and exhalation. and how many breath per min.For a normal healthy person it would be somewhere around 12- 15 per min.But it would be better if we can bring that to 8-10 per min.Its said that animals like tortoise and elephants ,whose breath per minutes is much less .if i am right ,i guess its 4-6 per minutes(correct me if i am wrong).i think for giant tortoise is much lesser.I remember a joke by my yoga teacher.He said. god has given each on a limit of breaths in life time and we should not spend it fast :D.anyways.... this can be taken as a joke but can also be considered as a warning if we read what many research say on deep breathing.(i have written in my blog)
Ok.....
lets come to Abdominal or diaphragmatic breathing...
This can be done either sitting or lying down.Its better to do lying down.
HOW TO DO:
Breath through nose slowly(have a count that's comfortable for you initially... say 5-10) in such a way that abdomen expands first not the chest.
Now exhale slowly either through mouth or nose.(initially have a equal no of count as inhalation).
There are other ways of deep breathing and prayanyama too will write more on this soon.
BENEFITS:
Cant just say one.....
Reduces Stress,BP,Sleep disorder,anxiety,weight and much much more than you can imagine(.I would usually tell my students its like massaging your internal organs :)
Till then happy and healthy breathing ;)
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