Although power breathing has a modern, trendy name that makes it sound like the next big thing, there's nothing particularly innovative about it. Power breathing is simply the latest incarnation of diaphragmatic breathing, something that has been used in such diverse practices as meditation, exercise and singing for centuries. The techniques are simple. The key is to do it every day to change long-established breathing patterns.
Instructions
Getting the Basics
1. Wear loose clothes. Comfortable clothing that does not restrict your diaphragm is essential to proper breathing techniques.
2. Stretch your body. The more thoroughly you stretch, the easier your breathing will be. Pay particular attention to stretching the core muscles of your back, abdomen and sides. See the articles below for more detailed information on stretching.
3. Notice the way you breathe normally. Most people breathe into their upper chest and shoulders. When you do this, your lungs can only expand as far as your shoulders can raise.
4. Sitting or standing in a comfortable position, inhale through your nose into your stomach. As you breathe in, lower your diaphragm muscles and allow the lungs to fill with air.
5. Release your belly. Wanting to look thin, most people hold in their stomachs. This holds your stomach, intestines and other organs in place, giving your lungs no room to expand. Loosening your abdomen gives your internal organs and tissues somewhere to go, letting your lungs inflate more fully.
6. Rest at the top of your breath. Don't hold in your breath by closing your throat. Simply pause, enjoying the feeling of a full, deep breath.
7. Allow your abdomen to passively expel the air. Your abdominal muscles are springy. Rather than pushing with them to force the air out, let their natural tension deflate your lungs.
8. Practice this exercise whenever you get the chance. At work, at home or while waiting for the bus, try to use diaphragmatic power breathing. The goal is to change your habits so that you always breathe deeply into your belly.
Applying the Technique
9. Warm up slowly. When you are exercising, spend about 10 minutes slowly increasing your heart rate while concentrating on maintaining deep breathing.
10. When exercising, inhale through the nose and exhale through pursed lips. Many people prefer to breathe out through the nose when sedentary, but it can be uncomfortable during a vigorous workout. Pursing your lips allows you to control your exhale.
11. Try to synchronize your breathing with your activity. If you are walking or running, for example, try to breath out every other step or every third step. This will help you to be conscious and in control of your breathing.
12. Breathe out when you are expending peak power. For example, when you weight lift, breathe in when lowering the weight and out when raising it.
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