Diaphragmatic breathing
Diaphragmatic breathing (also called "abdominal breathing") encourages full oxygen exchange. This type of breathing slows the heartbeat and can lower or stabilize blood pressure.
The diaphragm is a large, dome-shaped muscle located at the base of the lungs. Diaphragmatic breathing is meant to help you use the diaphragm correctly while breathing.
Diaphragmatic breathing is intended to help you use the diaphragm correctly while breathing to:
Strengthen the diaphragm
Decrease the work of breathing by slowing your breathing rate
Decrease oxygen demand
Use less effort and energy to breathe
This technique can be done standing, lying down, or sitting in a chair.
To perform this exercise while sitting in a chair:
Sit comfortably, on the edge of the chair, both feet planted on the floor, with your knees bent and your shoulders, head, and neck relaxed.
Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
Breathe in slowly and noiselessly through your nose or mouth so that your stomach moves out against your hand. The hand on your chest should remain as still as possible, and your shoulders should not rise.
Tighten your stomach muscles, letting them fall inward as you exhale through your mouth. The hand on your upper chest must remain as still as possible.
You can practice this exercise for 5-10 minutes, several times during the day. A very good moment to try it is before going to sleep, lying in bed.
