| Membership Category: |
Yoga Lesson Planner |
| Sub Category: |
Pranayama |
| Types: |
Seated & Floor, Restorative, Seated |
| Anatomy: |
Core |
| Chakras: |
Base, Sacral Centre, Solar Plexus Centre, Heart Centre, Throat Centre, Third Eye, Crown Centre |
| Therapy: |
Anxiety, Stress |
| Drishti: |
Tip Of Nose |
| Dosha: |
Pitta, Kapha |
Lie in Savasana. Place both hands on belly. Feel hands rising on inhale. Imagine belly is a balloon that inflates on the inhale.
Abdominal breathing, also known as diaphragmatic breathing or belly breathing, is a type of breathing technique commonly used in yoga and meditation practices.
Abdominal breathing involves taking slow, deep breaths through your nose and filling your lungs with air, while also expanding your belly outward. The benefits of practising abdominal breathing are numerous and include:
- Reduced stress and anxiety: Abdominal breathing is known to activate the parasympathetic nervous system, which is responsible for the body's relaxation response. This can help reduce feelings of stress and anxiety, and promote feelings of calm and relaxation.
- Improved lung function: Abdominal breathing helps to increase the amount of oxygen that is taken in with each breath, which can improve lung function and overall respiratory health.
- Improved digestion: Abdominal breathing can also stimulate the digestive system, which can improve digestion and reduce symptoms of indigestion, bloating, and constipation.
- Increased energy levels: By increasing oxygen intake, abdominal breathing can help to boost energy levels and combat feelings of fatigue or lethargy.
- Lowered blood pressure: Studies have shown that regular practice of abdominal breathing can help to lower blood pressure, which can reduce the risk of heart disease and stroke.
- Improved mental focus: Abdominal breathing can help to improve mental focus and concentration, by promoting feelings of calm and reducing distractions.
The benefits of abdominal breathing are significant and wide-ranging, making it a valuable technique for anyone looking to improve their overall health and well-being. By incorporating abdominal breathing into your daily routine, you can experience the many physical and mental benefits of this simple, yet powerful practice.
Here are some modifications for abdominal breathing:
- Seated position: Abdominal breathing can be practised in a seated position, either on a chair or on the floor. This modification can be helpful for people who have difficulty with balance or mobility.
- Supportive props: Placing a cushion or pillow under the hips or knees can help to support the body and make abdominal breathing more comfortable.
- Slow pace: For people who are new to abdominal breathing, practising at a slower pace can be helpful. Start by taking slow, deep breaths and gradually increase the pace as you become more comfortable.
- Hand placement: Placing the hands on the belly can help to increase awareness of the movement of the abdomen during abdominal breathing. For people with limited mobility in the arms or shoulders, placing the hands on the sides of the body can also be effective.
- Gentle pressure: Applying gentle pressure to the belly during exhalation can help to stimulate the relaxation response and promote a deeper sense of relaxation.
- Avoiding discomfort: If abdominal breathing causes discomfort or pain, it's important to stop and speak with a healthcare provider. Modifying the technique or seeking alternative forms of relaxation can help to achieve the same benefits without causing discomfort.
Abdominal breathing is a safe and effective technique that can be modified to meet the needs of individuals with different physical abilities or health conditions. By making these modifications, everyone can experience the many benefits of this powerful breathing technique.
