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Abdominal Breath will teach
you to breathe into the lowest reaches of your lungs, often called
for with the request “breathe into your belly.” For
many, this is easier said than done. We often tend to breathe with
only the upper third of our lungs, particularly when we are stressed.
Not surprisingly, breathing from your belly, or diaphragm, helps
alleviate stress. This breath is also referred to as Diaphragmatic
Breathing, which is also practiced by opera singers and horn players.
In any comfortable sitting position, place one hand
on your middle to low belly and the back of the other hand straight
behind it on your low back. Relax your shoulders and the muscles
around your upper ribcage. Breathe into your belly. With each inhale
expand your belly all the way around -- front, back, sides and everywhere
in between. It may help to imagine a balloon expanding outward from
the center of your abdominal cavity. Also, try to press your belly
slightly downward into your pelvis as you push outward. As you exhale,
contract in all of the same areas. Pull your abdominal sheath firmly
in and up. Imagine pulling your belly up under your ribs. Try to
lengthen each inhale and exhale as long as possible. Repeat for
at least twelve breaths. Work up to a three minute session.
You can use this breath whenever you need to slow
down, or calm down. A slightly modified, less extreme movement of
the abdominal muscles, won’t even be noticed by those around
you, who may be really stressed out.
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