Diaphragmatic breathing expands the abdomen on inhalations and expands the chest on exhalations.
The diaphragm is a dome-shaped muscle situated at the base of the lungs. When we breathe deeply, it contracts and expands. Several breathing exercises, designed to stimulate deeper and healthier breathing, work by focusing attention on the diaphragm's movement. As such, they may be termed "diaphragmatic breathing exercises" or "abdominal breathing exercises." According to a study conducted at the University of Ottawa, regular diaphragmatic breathing exercises may reduce asthmatic symptoms. They may also reduce or supplant the need for asthma medications.
AMSA Abdominal Breathing Technique
On their Web site, the American Medical Student Association provides an abdominal breathing technique designed to relieve pain or anxiety. Begin by placing one hand on your chest and another on your abdomen. When inhaling, use your nose and note that the hand on the abdomen moves outward more than the hand on your chest. Imagine that you are inhaling all of the air in the room. After a full and long inhalation, hold your breath for as long as you can, up to a count of seven. When exhaling, use your mouth. Slow down the exhalations to last for a count of eight. Let your abdomen gently contract with the exhalation. Repeat the full cycle five times. With practice, you will breathe at the rate of one breath every ten seconds. Once the technique is familiar to you, focus on positive words during the inhalation and negative words during the exhalation.
Mayo Clinic Diaphragmatic Breathing Technique
The Mayo Clinic offers a diaphragmatic breathing exercise to practice between two and four times daily. Begin by lying on your back with pillows supporting your head and knees. Relax and place your hands on your abdomen, just below the base of your ribcage. Feel your diaphragm lifting your hand with every inhalation. Try pushing your abdomen against your hand as you inhale, while keeping your chest still. Do this while inhaling slowly through your mouth to a count of three. For the exhalation, also breathe through your mouth--but with your lips pursed--for a count of six. Ideally, you will be able to do this on your back for 10 to 15 breaths without feeling any fatigue. At that point, try doing the exercise on your side, sitting, standing or climbing stairs.
Diaphragmatic Breathing for Singers
In addition to potential health benefits, diaphragmatic breathing exercises can assist singers. Vocalist.org.uk recommends a basic exercise to coordinate the diaphragm muscles and reduce the effort of deep breathing. Begin by lying down with your hands on your waist and your fingers pointing towards your belly button. As you inhale slowly and deeply, imagine that you are filling your stomach from the bottom to the top. Feel your hands rise as your abdomen expands outward in all directions. After each inhalation, exhale to a count of five. Repeat the cycle ten times before getting up in the morning and before going to sleep. In tandem with the diaphragmatic exercise, monitor the strength and ease of your breathing with a separate exercise. On a single breath, count how long the exhalation takes by singing at a comfortable pitch. Aim for five to ten counts at the beginning. As your diaphragmatic breathing becomes more natural, you will advance to around 25 without strain.
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