Abdominal Breathing
Taking time to clear your mind of the constant motorway of thoughts can help reduce stress and induce a peaceful state of mind. Women who are under constant stress produce prolactin, cortisol and other hormones, which can interfere with or even block regular ovulation.
The breath is one of the most important nutrients of the body. Yes, oxygen is a nutrient needed to sustain life. We can go days without food and water, but we cannot go minutes without oxygen. Deep, purposeful breathing enriches the blood with oxygen, releases toxins, and helps to let go of all the tension we are holding inside.
The correct way to breathe
The majority of adults do not breathe correctly. We are all too busy rushing around, taking part in vigorous exercise and are stressed and anxious. We don’t have time to breathe properly! Think about a baby, when they breathe their stomach and chest move in and out. When an adult breathes just the chest moves in and out. That means we are not breathing to our fullest potential and receiving all the benefits that oxygen brings.
ABDOMINAL BREATHING TECHNIQUE – ‘How to breathe properly’
Take stock of your normal breathing. Before you practice abdominal breathing, pay attention to your normal patterns of breathing. Abdominal breathing should work to alter the normal pace and size of your breaths to promote relaxation.
Close your eyes and pay attention to your breathing. Try to focus slowly on your breaths and block out other stimulants like noises or smells. If possible, do this in a closed-off room away from distractions.
Do you breathe into your chest or abdomen? Does your breathing feel slow? Fast? Are your breaths too shallow? See if there’s anything about your breathing that feels abnormal. Doing occasional abdominal breathing exercises can help regulate normal breathing.
- Lie on your back and relax the body. Find a flat surface and lie down. You should lie down on your back with you knees slightly bent and your feet flat against the surface. If you need extra support, put a pillow under your legs to keep your knees up.
- Place your hands in the right position. Once you’re lying down, you’ll need to position your hands in a way that will allow you to track your breathing. Place one hand on your upper chest and the other just below your ribcage. Relax your hands as much as you can, allowing your elbows to rest on the ground, bed, or sofa.
- Inhale and then exhale. Once you’re in the proper position, you can begin the breathing exercise. You’ll need to inhale and exhale slowly.
- Inhale through your nose. You should inhale into your abdomen, so the hand on your stomach moves upward while the hand on your chest remains as still as possible. You do not need to count but you should inhale until you cannot take in more air comfortable.
- As you exhale, tighten your stomach muscles. The air should be pushed out through your stomach as you exhale. Breath through pursed lips as you let the breath out. Once again, counting is unnecessary. Just exhale until you cannot comfortably continue to breathe out. Continue this exercise for about 5 to 10 minutes.
- Repeat throughout the week. Do exercise 3 to 4 times a day for 5 to 10 minutes, increasing the duration with time.