Abdominal Breathing Exercises Techniques

The principal muscle involved in abdominal breathing is the diaphragm, a strong dome-shaped sheet of muscle that separates the chest cavity from the abdomen.

When we breathe in, the diaphragm contracts and pushes downwards, causing the abdominal muscles to relax and rise. In this position, the lungs expand, creating a partial vacuum, which allow air to be drawn in. When we breathe out the diaphragm relaxes the abdominal muscle contract and expels air containing carbon dioxide. Of the two major types of breathing, diaphragmatic breathing is the most efficient because greater expansion and ventilation occurs in the lower part of the lung where the blood perfusion is greatest.

In children and infants the diaphragm is the sole muscle for respiration, so if you watch an infant breathing you should get a good idea of what diaphragmatic breathing is like.

As the diaphragm contracts it pushes the abdominal organs downwards and forwards, and this rhythmical massage gently compresses the organs and improves circulation.

Diaphragmatic breathing in conjunction with physical and mental relaxation has been found to reduce high blood pressure and anxiety significantly. When we are calm and composed our breathing is diaphragmatic, and since there is a reciprocal relationship between breathing and the mind, practicing diaphragmatic breathing leads to mental relaxation.

It is the most important tool available for stress management. It promotes a natural, even movement of breath which both strengthens the nervous system and relaxes the body. It is the most efficient method of breathing, using minimum effort for maximum oxygen. The following are the main benefits,

(1) Providing the body with sufficient oxygen.

(2) Expelling carbon dioxide adequately.

(3) Relaxing the body and the mind.

(4) Improving circulation to the abdominal organs.

Yoga Breathing Techniques Tricks

Yoga Breathing Practices may provide insights into valuable respiratory techniques and control of important variables.

These practices are intended to maintain optimum health--with particular emphasis on stress reduction--but have received little scientific attention. According to yoga tradition, the practices were developed by extensive personal experimentation and keen introspection of the results. The breathing practices, or pranayam, are one component of hatha yoga, which is intended to give one a healthy body and mind.

Reduction of hypertension and dramatic improvement of heart disease have resulted from integrated treatment programs that included yoga breathing practices. However, the roles of individual treatment components have not been delineated in these studies. A review of the scientific information related to yoga breathing practices may be useful for evaluating the role of breathing practices in these programs and for improving the practices or adapting them to special cases.

According to yoga tradition, certain breathing practices induce relaxation and calmness, whereas others are invigorating and arousing. In addition, certain practices are claimed to influence cognitive functioning of the brain hemispheres.

There are four basic types of Yoga Breathing Techniques:-

Dirgha Pranayama,Sukha Pranayama,Sukha Purvaka Pranayama,Vyaghrah Pranayama(the tiger breath)

Yoga encourages you to be more conscious of what is happening inside your body. Combined with yoga breathing exercises you develop a heightened sense of awareness and sensitivity about yourself and your immediate environment. As you learn how to breathe correctly you are empowered to stay calm, to return to your centre and refocus your energy when going through a stressful situation.