Abdominal breathing

Abdominal Breathing

Abdominal breathing, also known as diaphragmatic breathing, is a method of breathing that engages the diaphragm, a large, dome-shaped muscle located at the base of the lungs. This type of breathing is considered healthier, more efficient, and beneficial for overall well-being compared to chest breathing, where the chest and intercostal muscles are primarily used.

Mechanism

During abdominal breathing, the diaphragm contracts and moves downward, creating a vacuum that draws in air into the lungs. The abdomen expands during this process as the diaphragm pushes against the abdominal organs. On exhalation, the diaphragm relaxes and moves upward, pushing air out of the lungs. The abdomen contracts at this stage. This cycle of movement promotes deeper, slower breathing and is often used in meditation and relaxation techniques.

Benefits

Abdominal breathing has several benefits. It can help reduce stress and anxiety by activating the body's relaxation response. It can also improve cardiovascular function by strengthening the diaphragm, increasing oxygen supply to the blood, and slowing the heartbeat. Furthermore, it can enhance core muscle stability and promote better posture.

Techniques

There are various techniques to practice abdominal breathing, such as the 4-7-8 breathing technique, box breathing, and paced respiration. These techniques often involve specific counts for inhalation, hold, exhalation, and pause to guide the rhythm of breathing.

See Also

• Breathing exercises
• Pranayama
• Yoga

References

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