Have you noticed expansion occurring in the mid-torso (waist) area with diaphragmatic breathing? The entire area, front, sides and back, expands as the largest single muscle in the body drops down at moment of inhalation. When the diaphragm drops it presses against the liver, gall bladder, stomach and colon. They are massaged, encouraging pain-free digestion.

Do you carry the weight of the body in the upper chest area, giving the experience and appearance of a pyramid teetering on its tip. Diaphragmatic breathing moves the body center into the pelvic region improving health, physical appearance, balance, digestion and the capacity for sustained relaxation.

Much is found on the internet regarding the great importance of diaphragmatic breathing. Google diaphragmatic breathing.

Exercises:

Note that exercises use three different positions: prone, seated and standing. In learning stage it’s easier to breathe diaphragmatically lying down and most difficult in a standing position.

1) Lying down, inhale to a slow count of four. Direct focus toward the lower back. At the moment of inhalation, release the muscles in the pelvic region, particularly the anal sphincter muscles. Feel the pelvic region expand with the breath. Feel the upper and lower back spread and push against the floor with each inhalation. The upper torso, between the breast and neck, remains totally still. Exhale to a slow count of 8.

2) Lie on stomach, arms to side, shoulders touching the floor. Place backs of the hands against the mid-areas of each flank (gluteus maximus). Inhale, aiming the air toward the hands and feel the flanks expand outward in horizontal direction. Blow out a vigorous, focused stream of air to a slow count of 10 (or less, if necessary). Imagine the breath moving down through the legs, out the feet and skin pores until no air is left in the body. Feel upward pressure against your hands throughout the exhalation. Repeat 10 times. High chest breathing will make it impossible to do 10 repetitions. If a problem arises, make sure you are practicing diaphragmatic breathing.

3) Assume a low, squatting, frog position with the feet flat on the floor. If you can’t balance, use a wall for back support. Blow out a vigorous stream of air. Feel a light pressure straight down from the coccyx (rectal) area toward the floor. Inhale, aiming breath for the coccyx. Feel the pelvic and lower back areas expand. Place fingers gently in the soft areas on both sides of the rectum and feel a strong pressure against the fingers. Look down and observe movement in legs and pelvis with each inhalation. Caution: Don’t strain or push in the frog position as though constipated. The expansion occurs naturally with internal release.

4) Stand with your back against a wall with lower back pressed flat against the wall. Legs are bent slightly. With hands on your waist, feel the back and sides expand with each breath. Move away from the wall and continue feeling expansion. Read: Hara: The Vital Centre of Man by Karlfried Von Durkenheim

back to list of articles...