Abdominal breathing offers several physical and emotional benefits. Physically, abdominal breathing aids in digestion by stimulating the entire digestive system. In addition, this breathing technique works for all types of problems related to digestion, including gas, indigestion, heartburn and constipation.
Breathing from the abdomen also offers a variety of emotional benefits. It is great for releasing tension and calming the nerves. As a result, this breathing is great for reducing stress, anxiety and tension.
Abdominal breathing is used in yoga, as well as in meditation for its relaxation benefits. In meditation, you can breathe from the abdomen and observe the breath to help you access the meditative state.
This form of pranayama breathing is very easy to master. You can sit in a chair with your body erect, but relaxed, or sit on your yoga mat or meditation cushion, but keep your back straight and your head directly above your spine for best results.
The eyes should be closed for maximum relaxation and the hands can be resting on the knees or in the meditation mudra. Begin by inhaling and exhaling slowly. As you breathe out, move the muscles of the stomach in toward the spine. At the top of each inhalation and exhalation, hold the breath for a second or two before continuing to breathe.
The most important thing to remember when breathing in yoga or meditation is to relax and don’t force the breath. Your breathing should be smooth, slow and you should continue to breathe at a steady pace.
Breathe in and out through your nose and feel your body relaxing on each exhalation. Some people visualize the tension leaving the body with each exhalation breath. Continue breathing this way through the nose and feel yourself getting more relaxed with every breath. Some people get a bit lightheaded when they begin abdominal breathing. For this reason, move slowly and don’t rush to get up when you are finished.