Diaphragmatic Breathing Exercises

The Diaphragm is located just underneath your lungs, and it is the main muscle which you use for breathing. When it contracts a vaccum is created in the chest cavity and air is drawn into your lungs, and when it relaxes again air is pushed back out. When you perform diaphragmatic breathing that simply means that you are consciously controlling this muscle to breath for fully and efficiently.

This kind of breathing exercise has been used for thousands of years, and known as abdominal breathing it is a major part of many Chinese traditions including kung fu (or wushu) and Qi Gong. Because it allows you to fill the lungs more completely it is a very efficient mode of repsiration and is very good for exercise, especially the gentle forms of exercise like Tai Chi and Qi Gong which do not disturb your breathing the way heavier exercise routines do.

In more modern times diaphragmatic breathing has been shown to have medical benefits, especially for people with lung problems, most notably COPD, for which it is highly recommended. There are two main benefits for people with copd, the first being that by practicing this as a 5-10 minute exercise on a regular basis you reinforce and strengthen the muscles used in respiration, start to develop the habit of 'good breathing' and help to improve lung capacity. Secondly if you are midly out of breath it can be a good exercise to use to make sure you are getting as much air into your lungs as possible to overcome this. It is, however, not recommended if you are very out of breath.

1. When practicing this exercise you should be seated, and preferably you should keep your back straight (comfortably and naturally straight that is - don't tense up trying to make like you're a soldier on parade).
2. Place your hands on your lower abdomen.
3. Inhale through your nose.
4. As you inhale try to fill your lungs from the bottom up, drawing air right down into them. You can tell whether you are doing it right because you should feel your lower abdomen expand outwards.
5. Exhale through your mouth.
6. As you exhale try to push the air out from the bottom up as well. Your lower abdomen should pull back in as you do this, but to start off with you might like to give yourself a helping hand by gently pushing in with your hands.
7. Try to both fill and to empty your lungs as completely as possible without straining.

1.  If you find it uncomfortable sitting with a straight back then you will be able to perform this exercise for effectively whilst either standing up or lying down on a flat surface (with no pillow) rather than sitting in a slouched position.
2. You should be trying to fill your lungs as completely as possible. However if you suffer from an illness such as copd and you find it difficult to take long, deep breaths then you should start off with shorter breaths, get a feel for the exercise and try to develop a rhythm, and then very slowly try to deepen your breathing. You should not be straining too much or making yourself feel uncomfortable, so just do what you can manage.