Dr. Barry Shapiro D.C.

How To Breathe With Your Diaphragm

There are a number of different ways to do breathing exercises and to learn to breathe properly. This exercise takes you through careful steps, designed to help you learn to breathe with your diaphragm, in a slow and helpful process.
Difficulty: Average
Time Required: 10 minutes, 2 times per day Here's How:
1. I try to practice this 2 times a day for 10 minutes. It is not easy, and it takes a lot of practice. I am getting better and better the more I practice. Do not get angry or stressed out with yourself because I did at first; just give it time.
2. I place one hand on my chest and my other on my stomach with my little finger just a little above my naval. The movement should come from your lower hand (stomach).
3. I was one of those chest breathers and had to do this exercise on the floor to be able to breath from my diaphragm area. I would lay flat on my stomach on the floor.
4. At first do not try to take too much air in and to not slow your breathing down too much. Just breathe smoothly and easily. Do not hold your breath.
5. I count on my "in" breaths. When I breath in, I think "one" to myself.
6. As I breath out, I think the word "relax" and I try to let my body go limp a little.
7. Then "two" on next breath, and on the out breath think "relax."
8. I do this until I get to 10 then start back at 1.
9. Gradually begin to slow your counting day by day (I would not start this until about 5-6 weeks later) until you can breathe at a rate of 10 breaths per minute at rest. This is where I am at now. I'm still having some problems with this, but I am doing a lot better each day.
10. Remember: do not gulp in a big breath and then let it out at once. Keep it smooth.
11. A checklist:
o Comfortable, quiet location.
o Count "1" on breath in and think "relax" on breath out.
o Focus attention on breathing and counting.
o Expand diaphragm on breath in and keep chest still.
o Count up to 10 back to 1.
o Practice twice daily, 10 minutes each time
o Monitor your practice.