ARTICLE TWO

DEEP DIAPHRAGMATIC BREATHING
(Contact your physician before any physical exercise)

by: Janet Kolish, Yoga Instructor
[email protected]

This section of deep diaphragmatic breathing has been catered to those of us with severe lung conditions. When an individual is struggling for breath, it is extremely difficult to follow a strict, rigid pattern of breathing set for every one. Therefore, I have designed or modified the breathing technique to accommodate those of us who cannot perform the conventional yogic breath. The objective on the inhalation is to feed the body with oxygenated blood and/or life force energy. The exhalation needs to be longer than the inhalation to expel the stale air or carbon dioxide which also allows us to let go of fears, anxieties, stress, negativity. So, remember when we inhale it is to energize and when we exhale it is to create peace and tranquillity.

Let�s begin. First of all, it is important to wear loose-fitting clothing. No belts, or tight waistbands. The belly needs to be free to expand. Remove shoes. Place your body in an area free from disturbances (phones, children, pets). Find a comfortable position either in a reclined chair or lying on the floor, wherever place the belly is free to move in and out.

Place your hand just below your ribcage in the diaphragm area. You want to feel the hand resting on your diaphragm lifting when you breathe in and sinking as you breathe out. This first part is considered soft belly breathing. It is a breath we breathe when are totally relaxed or sleeping. Exhale as much as you can comfortably through pursed lips. Inhale through the nose to the count of 5 then exhale through pursed lips to the count of 8 - only if that count is comfortable and causes no stress - it must be easy and flowing. If this count is not comfortable and flowing, then choose a count that fits your ability, perhaps breathing in to the count of 2 and breathing out to 4. Perform this breath 5 times acknowledging the softness that comes over the body with soft belly breathing. Become familiar with this breath by practicing it whenever you need to find softness in your life.

Deep diaphragmatic breathing is using the entire lungs. Observe your lungs as two balloons where you will want to fill and empty. The balloon is always filled by the air entering the bottom and ending at the top. Let�s begin by starting to inhale from the very bottom of the lungs (diaphragm area) then continue the breath by expanding the ribcage and continue the breath by filling the upper lobes of the lungs. Let�s not worry about count here - just get familiar with filling completely. Now, exhale slowly through pursed lips from the upper lobes first, then the midsection and finally gently pulling your tummy muscles in to squeeze all the stale air out of the bottom of the lungs. Once you become familiar with this complete breath, feel free to slow it down by introducing a comfortable count that your body is capable of. Controlling our breath aids in controlling our minds and our emotions. All emotions are seen in the breath. When we�re angry, what happens to the breath? When we�re happy? How about sad? What about anxiety and undo stress? You can find control in your life by beginning the first step and that is controlling the breath.

We do not have the oxygen reserve that normal lungs have. Therefore, when we need to exercise we become depleted of that life force. Yoga performed slowly with concentration on proper breathing will help to maintain the oxygen needed for the muscles to perform when called upon. Resting in between sets of movements with deep diaphragmatic breathing is critical in this program.

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