| -> | | | | as if you're trying to squeeze the last "drops" out. |
| Breathing from the diaphragm (the long band of | | | | 5. Relax and breathe in again through your nose. |
| muscle that lies beneath your lungs) allows for the | | | | 6. Repeat this process at least half a dozen times. |
| fullest expansion possible of your ribcage. This | | | | Each time, try to pull in and pour out slightly more |
| means that more air can get into your lungs and | | | | air. |
| into your bloodstream. | | | | If you prefer, you can imagine your stomach as a |
| Singers use diaphragm breathing to be able to | | | | balloon - but it is important to keep the "order" in |
| perform their songs with greater power and | | | | which the air fills your body. This exercise is |
| control, and learning the technique of diaphragm | | | | teaching you not just to breathe deeply, but to |
| breathing will also improve your chances of | | | | notice and control your breathing. These skills |
| relaxing into deep sleep. | | | | form an important part of later meditation |
| This is a good exercise to start with, and can | | | | practices. |
| easily be used as a "cleansing" warm-up before | | | | To continue practicing these skills, try this |
| doing any other form of exercise. | | | | exercise. It may seem strange, but it will help you |
| 1. Ideally, lie on your back on a flat surface, or in | | | | to expand your lung capacity and increase your |
| bed, with your arms at your sides. If lying down | | | | sense of control over your breathing. |
| isn't possible then try to find a reclining position so | | | | 1. Get into a comfortable position, either lying |
| that the ribcage is slightly extended. | | | | down or sitting. Close your eyes and place the |
| 2. As you breathe in through your nose, imagine | | | | little finger of each hand on each side of your |
| that your abdomen and chest contain an empty | | | | nose. Relax your other fingers against your |
| vessel, like a wine carafe. The opening of the | | | | cheeks or in a loose fist against your chin. |
| carafe is your nose or mouth and the neck of | | | | 2. Use the left little finger to close the left nostril. |
| the carafe is your own neck. Where the neck of | | | | Breathe in deeply through the right nostril only. |
| the carafe opens into the basin, picture this area | | | | 3. Now close the right nostril with the right little |
| as your lungs and then picture the main basin of | | | | finger and release the left nostril. Exhale strongly |
| the carafe as your abdomen. | | | | through the left nostril. |
| 3. Breathe in and feel the air pouring into your | | | | 4. Without moving your hands at all, breathe back |
| lungs. You should slowly expand your belly first, as | | | | in through the left nostril. Then close your left |
| if the air is literally filling up your body like wine | | | | nostril and exhale through your right nostril only. |
| would fill the carafe. Next fill and expand your | | | | 5. Repeat with each nostril as the "inhaling" nostril |
| upper abdomen, then your chest, throat and | | | | at least 3 times. |
| mouth. You can place your hand on your upper | | | | If you find it difficult to use both hands, try using |
| abdomen if you need help breathing this way. | | | | the thumb and forefinger of one hand. |
| Your hand should rise as you breathe in. | | | | Because you are limiting the "pathways" for air to |
| 4. When your "vessel" is full, begin to "pour" the | | | | enter your lungs, you are making the lungs work |
| air out through your mouth. This time, the air will | | | | harder to inhale and exhale. Over time, just as |
| empty in the opposite direction. First from your | | | | when you exercise a muscle, your lungs will get |
| mouth, then your throat, chest and finally your | | | | stronger and their capacity will increase, enabling |
| stomach. Slightly contract your stomach muscles | | | | you to breathe more deeply. |