Table of contents:
- What is abdominal breathing?
- What are the benefits of abdominal breathing?
- 1. Benefits of abdominal breathing for COPD
- 2. Benefits of stomach breathing for asthma
- 3. Abdominal breathing can reduce stress
- How to do this breathing technique?
The right breathing technique can make your body and mind more relaxed and stress-free. In addition to reducing stress, people who suffer from shortness of breath can try certain breathing techniques to avoid respiratory problems. Well, the most effective way to get these benefits is through abdominal breathing. How to do it?
What is abdominal breathing?
Abdominal breathing is a breathing exercise technique that is performed by tightening the muscles of the diaphragm. The diaphragm itself is a dome-shaped skeletal muscle that stretches horizontally between the thoracic cavity and the abdominal cavity. That is why, this breathing technique is often referred to as diaphragmatic breathing or deep breathing.
The diaphragm plays an important role in the breathing process. When you inhale using the abdominal breathing technique, the diaphragm muscles tighten. The goal is that the chest cavity expands larger so that oxygen flows more easily into the lungs.
During the inhale, the chest does not rise but the stomach is expanding. Meanwhile, when you exhale, the diaphragm muscles will relax back to normal to push the air out of the lungs.
What are the benefits of abdominal breathing?
The abdominal breathing technique has many benefits for the body in various aspects. The most important benefit is to help expedite the breathing process, especially in patients with diseases that cause shortness of breath.
1. Benefits of abdominal breathing for COPD
One of the diseases that trigger the symptoms of shortness of breath is chronic obstructive pulmonary disease or COPD. In COPD sufferers, air can get trapped in the lungs, causing the diaphragm to press downward. This makes the diaphragm weak and unable to perform properly over time.
By doing this breathing technique, people with COPD can train the strength of the diaphragm, so that in the end they can breathe more freely without requiring more exertion.
Several studies have shown that diaphragmatic breathing can help people with COPD breathe better. One of them is in a study published in a journalChest.
The study examined how diaphragmatic or abdominal breathing effects COPD patients, particularly when shortness of breath symptoms appear and how long they endure exercise. As a result, abdominal breathing is effective in overcoming the symptoms of shortness of breath and feeling tired during exercise.
2. Benefits of stomach breathing for asthma
Not only for COPD sufferers, abdominal breathing is also one of the recommended techniques for people with asthma. The disease, which is also closely related to the symptoms of difficulty breathing, also requires abdominal breathing techniques in order to breathe better.
Not much different from COPD sufferers, this breathing technique also helps asthma sufferers to have a stronger diaphragm. With improved diaphragm function, breathing becomes calmer and the body does not need as much oxygen as usual.
The advantages of abdominal breathing for asthma have been discussed in the research contained inPhysiotherapy Theory and Practice. In the study, it was stated that routine breathing techniques can help slow breathing in asthmatics, as well as reduce the onset of symptoms such as wheezing.
3. Abdominal breathing can reduce stress
In addition to improving the quality of breathing in people with shortness of breath, this breathing technique is also useful for reducing stress. As we know, stress will prevent the immune system from working optimally.
This puts you at an increased risk of various health problems, from excessive anxiety to depression. Now, by regularly doing this breathing technique, you can reduce the effects of stress in the body so that your body and mind will be calmer.
Diaphragmatic breathing can also help lower blood pressure, improve stability of your core muscles, and slow down your breathing rate so you don't have to expend a lot of energy breathing.
How to do this breathing technique?
Before trying, the first thing you need to do is find a comfortable and quiet place to sit or lie down.
You can sit on a chair, sit cross-legged on the floor, or lie on your back on a flat place, such as on the floor or bed.
When choosing to sit, make sure your knees are bent and your feet are perfectly flat on the ground. Sit in a relaxed position, that is, not too upright but not too slouched.
Meanwhile, if you want to lie down, you can tuck a pillow under your feet to support it so that your knees remain bent.
Basic guidelines for performing abdominal breathing, namely:
- Place one hand on your chest and the other on your belly button.
- Inhale slowly through your nose for two seconds. Feel the air you breathe from your nose moving to fill your stomach, causing the stomach to enlarge.
- Make sure that the hands on your chest don't move, while the hands on your stomach move forward as you inhale.
- Pucker your lips as if drinking from a straw, then gently press on your stomach and exhale slowly for two seconds.
- The hand that is on your chest should remain still and feel the hand that is touching your stomach move backwards.
Repeat the above steps several times until you can breathe more regularly.
Initially you may feel awkward doing this technique because you are breathing more frequently through your chest. However, keep practicing so that you become more accustomed to doing belly breathing without being asked.
