CHANDIGARH,21.11.20-It is also known as DIAPHRAGMATIC breathing. In this technique, the action of rib cage is minimised and the action of diaphragm is enhanced. The diaphragm is a domed sheet of muscles that separates the lungs from the abdominal cavity. While functioning correctly , it promotes the most efficient type of breathing. It is the effect of diaphragm rather than the diaphragm itself that is experienced as the stomach rises or falls. However, the sensitivity comes after practice only.
During inhalation, the diaphragm moves down pushing the abdominal contents downward and outward .During exhalation, the diaphragm moves upward and the abdominal contents automatically move inward.
Movements of the diaphragm indicate that the lower lobs of lungs are being used. The proper use of diaphragm results in equal expansion of the alveoli, improvement in lymphatic drainage from basal part of the lungs. It massages the liver, stomach and intestines and other organs in abdominal region. It exert a positive effect on the cardiac functions and coronary supply and improves oxygenation of blood as well as circulation.
Abdominal breathing is the most natural and efficient way to breathe. However, due to various reasons, it is often forgotten. Once this technique becomes a part of life, there will be great improvement in overall health.
Lie in Shavasana. Close the eyes and relax the whole body.
Place the right hand on the abdomen just above the naval and left hand over the centre of chest.
Observe the spontaneous breath without controlling it. Let it be natural.
Feel that you are drawing the energy and breath in and out directly through the naval.
The right hand will move up with inhalation and down with exhalation. The left hand remains just still.
Let the abdomen relax. Don’t force the movement in any way. Don’t expand the chest or move the shoulders. Just feel the abdomen expanding and contracting.
Continue breathing slowly and deeply.
Inhale while expanding the abdomen as much as comfortable without expanding the rib cage. At the end of the inhalation The diaphragm will be compressing the abdomen and the naval will be at its highest point.
On exhalation, the diaphragm moves upward and the abdomen moves downward.
At the end of exhalation the abdomen will be contracted and the naval compressed towards the spine. Continue this practice for a few minutes.
Relax and again watch the spontaneous breathing pattern.
Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open the eyes.
Practice abdominal breathing regularly and see the results for yourselves.

Naturopath & Yoga Therapist
Chairman Chandigarh Yoga Association
( Affiliated to Yoga Federation Of India)