Diaphragm is a huge muscle which rests horizontally on base of rib cage. Diaphragm is connected in front, along the back and also along the sides of lower ribs. During inhalation, diaphragm muscles contract and pull downwards, so that ribs flare out mildly. This pulls down the bottom of lungs to get in air. While exhaling, diaphragm releases air and goes out. With Yoga practice of deep diaphragm breathing, space below the breast bone and at upper abdomen pushes in to exhale completely.
During the contraction of diaphragm muscles, this pulls the lungs downward and causes them to fill, while ribs flare out to sides. Abdominal muscles and chest are not used in this process. Diaphragmatic breathing which is done cautiously relaxes the autonomic nervous system and is required for deep preparation.
During diaphragm breathing, motion is not observed in upper chest and lower abdomen remains stable. However, most people lead stress filled lives and hence, learn bad breathing habits using chest and abdomen. Further, it creates tension which leaves people in vicious cycle of the mental disturbance that drives bad breath and physical tightness. Bad breath technique in turn causes stress to mind. When the lower abdomen and upper chest are stable, it takes some time to practice and attain the motionlessness and for the motion to occur in diaphragm area only.
It is important to know that modern medicine has acknowledged what the yogis have known for thousands of years, that breath is connected to mind and autonomic nervous system. Many clinics and hospitals are training people in regulating breath and diaphragmatic breathing.
How to do Diaphragmatic Breathing?
- Lie down with knees bent. This can also be practised while standing or sitting upright with head and back supported.
- Keep the hand on abdomen, slightly above the waist.
- Try it and relax before starting it.
- Breath deeply through nose while gently pushing out the abdomen. One should be able to feel the movement of hand outwards. When abdomen moves outwards, diaphragm now drops down making more space for air in the lungs.
- Gently exhale through pursed lips while slowly pushing in and out with hand to empty the lungs completely.
- Repeat the procedure either in sitting or standing position until you find it comfortable doing it anywhere.
