When we talk about relaxation techniques, now we hear more and more about abdominal breathing , a different type of breathing process than we are used to and that may have some key benefits in this very complex age. It's not really that different from other breathing techniques , but if you're looking for concentration and less stress or anxiety, you may want to give it a try.
What is abdominal or diaphragmatic breathing?
Diaphragmatic breathing is the term most often used to identify this breathing technique . The Harvard University Health site explains that the diaphragm, which is a dome-shaped muscle at the base of the lungs, plays an important role when it comes to breathing even though we may not be aware of it. When you inhale, the diaphragm contracts and moves downward, driven by the lungs, when you exhale, the opposite happens, and when you relax, it rises upward into the chest cavity.
This is how breathing tends to be in everyone from birth, however, for different reasons that may involve lifestyle, we forget to breathe in that deep way, so we are only left with a more shallow, and simple breath .
" Diaphragmatic breathing (also called 'abdominal breathing') drives the complete oxygen exchange, that is, the exchange of oxygen entering through the expulsion of carbon dioxide."
Generally speaking, this type of breathing is recommended in the context of chronic obstructive pulmonary disease, as patients can strengthen their diaphragm, helping them breathe effortlessly. However, studies have been conducted on what impact it can have on health, with evidence that it can reduce stress in addition to psychological improvement.
It's not really surprising because this type of breathing resembles that used in relaxation and meditation techniques, with the person focusing on their breathing and the process, thus reducing stress and anxiety. In fact, a recent study in the Journal of Sleep Medicine, conducted on front-line nurses treating Covid patients, found that this type of breathing could improve their quality of sleep, reducing their anxiety.
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| It can be in yoga pose. |
How to do abdominal breathing?
This is the Harvard recommended method:
- Lie down with your back on a flat surface (at a right angle) or on the bed with your knees bent.
- One hand is placed on the upper chest and the other on the abdomen, below the rib cage.
- We breathe slowly through the nose allowing the air to enter completely, filling the space towards the lower part of the abdomen. The hand on the chest should stay still, while the hand on the abdomen should move when “inflated”.
- The abdominal muscles are slightly tensed and released as the air is slowly released with the lips slightly parted. The hand on the abdomen should return to its original position.
- It is recommended to practice it for five to 10 minutes several times a day.
As we can see, it is a type of breathing that does not focus as much on the lungs as on other exercises, but maintains a pattern of concentration and air flow that can reduce stress and anxiety , ideal just in this era.
On the other hand, one more study has shown that this type of breathing can help improve attention, in addition to cognitive performance, even reducing negative affect levels. The breath can be part of any routine, so if you are looking for a better lifestyle, it is one of the simplest things you can try.