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This article was co-written by Ni-Cheng Liang, MD. Ni-Cheng Liang is a pulmonologist and director of pulmonology at the Coastal Pulmonary Associates medical center affiliated with the Scripps Health Network in San Diego, California. She is also an assistant professor of medicine at the University of California San Diego School of Medicine, and volunteers for a free clinic run by UCSD medical students for uninsured patients. With over 15 years of experience, Dr. Liang specializes in treating lung and respiratory problems, teaching mindfulness and integrative medicine. Liang received his doctor of medicine (MD) degree from the University of Maryland School of Medicine. Liang was named San Diego’s top physician in 2017 and 2019. She was also awarded the American Lung Association of San Diego’s 2019 Pulmonary Health Care Physician of the Year award.
This entry has been viewed 54,088 times.
Abdominal breathing, also known as diaphragmatic breathing, is the process of taking deep breaths so that the body gets the maximum amount of oxygen. Shallow breathing will cause shortness of breath and anxiety, while deep breathing will help slow the heart rate and stabilize blood pressure. This is a great technique if you want to relieve pressure and stress. See Step 1 to learn the habit of breathing deeply from your belly.
Steps
Learn Basic Belly Breathing
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Inhale slowly and deeply through your nose. Allow air to fill the entire lung. Suppress the urge to exhale quickly before you inhale deeply enough. This process will take practice, because most of us have a habit of breathing fast and shallow instead of breathing long and deep. Focus on inhaling as much as you can through your nose, with tiny nose hairs that keep dust and toxins from entering your lungs. [1] X Harvard Medical Schop Trusted Source Go to Source
- During the day, we often take quick and shallow breaths without realizing it. Daily stressors distract us from our awareness of how we breathe.
- Deep breathing helps you to be more mindful of your body. Feel the air approaching and filling your lungs. When you focus on deep breathing, your worries will be temporarily put aside.
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Let your belly swell. When taking a deep breath, let your belly expand by 2.5 to 5 cm. The air will go down the diaphragm and fill your abdomen, causing the abdomen to round and stretch. Observe a sleeping baby, you will see that young children breathe through their belly naturally. Their abdomens, not their chests, rise and fall with each breath. [2] X Trusted Source Harvard Medical Schop Go to source As adults, we take conditioned shallow breaths instead of belly breathing. When we control our emotions, we tend to pull our stomach in, and at the same time, the abdomen will go up instead of relaxing. If you already know how to breathe properly, this tightness will disappear.
- Lie, stand, or sit upright as you breathe. It will be difficult to take a deep breath if your posture is lopsided.
- Place one hand on your stomach, and the other hand on your chest, as you inhale. You will breathe deeply and properly when the hand on your stomach reaches farther than the hand on your chest as you inhale.
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Exhale completely. Let your breath slowly escape through your nose. As you exhale, draw your belly in toward your spine. Exhale all the air in your lungs. After exhaling, continue to inhale deeply through the nose and perform the process of deep breathing. Try to exhale for twice as long as inhaling, and push the air out completely. [3] X Research Sources
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Practice breathing deeply five times in a row. Each includes one inhalation and one exhalation. This will calm you down by slowing your heart rate and blood pressure, and distracting your mind from stressful thoughts. Choose a comfortable position and practice deep breathing correctly 5 times in a row.
- Remember that your belly should be at least 2.5 cm wider and wider than your chest.
- Once you have a basic grasp of how to breathe deeply, try doing it 10 to 20 times in a row. Pay attention to how your body feels as oxygen fills every organ.
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Do this technique wherever you are. Now that you know how to breathe deeply, use that technique as an instant stress reliever when feeling restless or anxious. You can take deep breaths discreetly in a quiet place. You can simply take five deep breaths while sitting at your desk, riding the train, or talking on the phone. Use this tool to calm yourself whenever and wherever you need it.
- Each time you find yourself taking short, shallow breaths, switch to deep breathing. You will immediately feel less distracted and more in control of yourself.
- The more you practice deep breathing, the more natural this technique will become. After all, when you were a kid, you took a deep breath with every breath you took.
Apply Deep Breathing to Become Calm
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Count from one to four as you inhale slowly. At the same time as you inhale through your nose, count from one to four, and make sure you don’t count too quickly. This counting exercise will help you regulate your breathing and focus on deep breathing. Remember to let your belly bulge forward and breathe from your diaphragm. [4] X Research Sources
- This breathing exercise acts as a pain reliever. When you feel extremely stressed or need to calm down quickly, find a quiet place to practice 4-7-8 breathing.
- You can also use this breathing exercise to make it easier to fall asleep.
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Hold your breath for seven seconds. Relax and hold your breath, without inhaling or exhaling, and wait for seven seconds. You can count in your head or use a watch.
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Exhale for eight seconds. Slowly exhale through your mouth as you count to eight. Timing the exhalation will ensure that the exhalation is twice as long as the inhalation, and this is most effective for deep breathing. As you exhale, pull your belly in to let out as much air as possible.
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Repeat four breaths like this. Inhale, hold, and exhale completely. Count the seconds so the 4-7-8 ratio stays the same. After four breaths, you will feel calmer. Repeat this exercise with a few more breaths if necessary.
Try Powerful Breathing Techniques
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Sit up straight. Sit in a chair with a straight back, and keep your spine upright. This is the correct starting position for a breathing exercise called the Belly breathing technique, a combination of deep breathing and rapid breathing. Because this exercise has a relay purpose, you should sit to do it instead of lying down. [5] X Research Sources
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Start by taking deep, full breaths. Inhale and exhale slowly and deeply. Repeat at least four times until you are completely relaxed.
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Inhale and exhale through your nose rapidly for 15 seconds. Close your mouth and breathe through your nose as quickly as you can, breathing quickly but deeply. You still have to breathe through your diaphragm, but you need to breathe as quickly as possible.
- Placing your hands on your stomach to make sure that your belly is still rising and falling as you breathe will aid your exercise. You can do the panting exercise pretty easily without using your diaphragm too much.
- Hold your head, neck, and shoulders as your belly rises and falls.
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Do it again with 20 breaths. After taking a break, use the same technique to take 20 more breaths. Inhale and exhale through your nose, making sure you are breathing through your diaphragm.
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Do the third time with 30 breaths. This is the final breathing exercise. Inhale and exhale through your nose, making sure you’re breathing through your diaphragm.
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Take a little break and get on with your day. You will feel energized and ready to work hard for the rest of the day. Because the panting technique has a energizing effect, you should not do it before bedtime.
- If you feel dizzy or lightheaded during this technique, stop immediately. If you want to try again next time, try taking fewer breaths and adjusting to complete one pant.
- Pregnant women, people with panic disorder, and people who have experienced seizures should not perform this exercise.
Advice
- Don’t let your upper body rise or fall, you only want your lower body to work.
- Be gentle and patient.
Warning
- If you feel dizzy or lightheaded, you are breathing too fast.
- If you have asthma, this breathing exercise is more likely to trigger an asthma attack.
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This article was co-written by Ni-Cheng Liang, MD. Ni-Cheng Liang is a pulmonologist and director of pulmonology at the Coastal Pulmonary Associates medical center affiliated with the Scripps Health Network in San Diego, California. She is also an assistant professor of medicine at the University of California San Diego School of Medicine, and volunteers for a free clinic run by UCSD medical students for uninsured patients. With over 15 years of experience, Dr. Liang specializes in treating lung and respiratory problems, teaching mindfulness and integrative medicine. Liang received his doctor of medicine (MD) degree from the University of Maryland School of Medicine. Liang was named San Diego’s top physician in 2017 and 2019. She was also awarded the American Lung Association of San Diego’s 2019 Pulmonary Health Care Physician of the Year award.
This entry has been viewed 54,088 times.
Abdominal breathing, also known as diaphragmatic breathing, is the process of taking deep breaths so that the body gets the maximum amount of oxygen. Shallow breathing will cause shortness of breath and anxiety, while deep breathing will help slow the heart rate and stabilize blood pressure. This is a great technique if you want to relieve pressure and stress. See Step 1 to learn the habit of breathing deeply from your belly.
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