Most people take 13-20 breaths per minute. Try to take 8 or fewer. Relax the pace of your respiration.
Fully expand and contract your belly as you inhale and exhale. This allows over 10x the normal amount of air to enter your lungs.
Performing diaphragmatic breathing can be therapeutic, and with enough practice, can become a standard way of breathing.
To breathe with the diaphragm, one must draw air into the lungs in a way which will expand the stomach and not only the chest. It is best to perform the breaths as long, slow intakes of air – allowing the body to absorb all of the inhaled oxygen while simultaneously relaxing the breather.
To do this comfortably, it is often best to loosen tight-fitting clothing. While at first one may not feel comfortable expanding the stomach during breathing, diaphragmatic breathing actually fills up the majority of the lungs with oxygen – much more than chest-breathing or shallow breathing.
During breathing it is best to inhale through the nose (to filter and moisten the air entering your lungs) and to exhale through your mouth:
As you inhale, first push out your abdomen, allowing your diaphragm to move down and your chest to expand.
As you exhale, allow your diaphragm to relax, gently pulling in your abdomen and emptying the base of the lungs. Then allow your chest to collapse.
Remember that all movements should be smooth and consistent, never taxing your body.
The above is known as diaphragmatic breathing, because as you inhale your diaphragm contracts and pushes down into the abdomen. Pushing your abdominal wall out makes room for this to happen. During exhalation, "pulling in" your abdominal wall facilitates the diaphragm rising up.
With diaphragmatic breathing the amount of air entering your lungs increases significantly. This allows more oxygen to enter your bloodstream. Shallow chest breathing allows approximately 350 ml of air to enter the lungs, compared to the 4500ml that can enter the lungs when you breathe diaphragmatically. Training yourself to consistently breathe deeply while using your diaphragm will ensure that more air enters your lungs.
Breathing - Information on deep breathing and its health benefits
Pranayama – All About Yoga Breathing
Pranayama – Techniques and Tips
Pranayama – All About Breathing and Your Health
Pranayama – Suggestions for Specific Regimens
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