Many people breathe with only a fraction of their lung capacity. Shallow breathing often leads to tight back and chest muscles and can result in chronic feelings of tension and anxiety. Shallow breathing also limits your athletic performance, especially in sports that require short bursts of activity or in long, endurance-type sports. Practicing abdominal breathing on a daily basis can expand your lungs and help you change the way you breathe.
Sit in a comfortable cross-legged position on the floor or lie on your back with your hands resting at your side. Keep your mouth closed and begin to draw air in through your nose, taking a long, full breath. Exhale through your nose and take another long inhale, this time consciously drawing the breath into your abdomen, letting your belly expand with the breath. Fill your belly with air and then continue to inhale, drawing extra air into your chest. Feel your ribs expand with the air. Exhale slowly when you cannot take in any more air. Release the air from your chest first, and then release air from your abdomen. Repeat this pattern 10 times, trying to draw more and more air in with each inhalation, and making each exhalation slower and longer than the last.
Try to perform this exercise once a day. If you meditate, you can try using this exercise as the foundation of your meditation practice. Or, you can practice sitting at your desk when you need a break during the day. In fact, you can perform this exercise anywhere you can sit uninterrupted for a period of time. Perhaps in your car during rush-hour traffic?
Added on 05/25/2010
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