Abdominal breathing: discover all its benefits!
According to a 2019 study (1) , 58% of French people say they have a real need to take more time for themselves, in order to cope with daily stress. It can be as much about leisure as about moments spent with loved ones. And nearly 1 in 3 say they use meditation or yoga. Thus, we could consider abdominal breathing as a valve to everyday anxiety-provoking situations. But what exactly is abdominal breathing, what are its real benefits and above all, how to practice it?
What is abdominal breathing?
Abdominal breathing, also called diaphragmatic breathing or deep breathing, is a breathing technique that involves contraction of the diaphragm and full use of the chest . It is therefore different from thoracic breathing, which corresponds to everyday breathing, automatic and unconscious.
The diaphragm is a muscle , which is placed horizontally between the chest cavity and the abdominal cavity. Abdominal breathing involves contraction of the diaphragm on inspiration, without overuse of the intercostal muscles. But it also requires inflating the belly , to make room for diaphragmatic contraction. Thus, abdominal breathing must engage the entire bust : perineal, pubic, ventral, abdominal, thoracic and clavicular regions. Finally, deep breathing is done through the nose (both inhalation and exhalation), and therefore involves slow and deep intakes and releases of air, which can last up to 10 to 15 seconds. It is therefore a matter of mindful breathing.
Note that the different yogic practices, meditation and tai chi make a clear distinction between ventral breathing, abdominal breathing and diaphragmatic breathing.
What are the benefits of abdominal breathing?
The scientific community regularly examines meditative and yogic practices to invalidate or confirm their alleged benefits. It is clear that these practices, combining philosophy, gentle physical exercises and / or breathing often have positive repercussions on health . Thus, abdominal breathing would not escape the rule, and would allow:
- Better blood supply to the lower abdominal area via the vena cava (2) , thus promoting digestive (mesentery, duodenum, pancreas, liver), reproductive (testicles, ovaries), endocrine (adrenal gland) and renal functions
- An improvement in the inconvenience associated with gastroesophageal reflux (3)
- Better vagal activity, thus reducing the risk of hypertension (4) , but also age-related decline in brain gray matter (5)
- A positive effect on the lung condition of some patients with lung pathology, such as COPD (6)
- The reduction of anxiety (7) and the improvement of states of emotional disorders and stress (8)
- Positive effects on depression (9) , post-traumatic stress syndrome (10) and insomnia (11)
- Better ability to concentrate, including on tasks that usually elicit attention deficit (12)
Other benefits are being demonstrated, such as the benefits of deep breathing on cardiovascular and cardiorespiratory health. It is also considered as a prophylactic method before digestive surgery , because it would reduce the risk of postoperative pulmonary complications (13) .
However, there are downsides to these benefits, such as the possibility of hyperventilation and hyperinflation of the lungs. Also, before any practice of abdominal or diaphragmatic breathing, it may be recommended to consult your doctor.
How to practice abdominal breathing?
Here are 4 abdominal breathing exercises, which should help you domesticate the practice. They can be practiced every day, according to your needs:
- Eliminate stress following an anxiety-provoking situation
- Promote sleep
- Improve digestion
- Preparing for a sports session or, on the contrary, concluding it
- Free yourself from muscle tension and revive the venous pump
Exercise # 1 : “Basic” Abdominal Breathing
This first exercise allows you to familiarize yourself with the practice and to become aware of the way you breathe.
- Lie down comfortably, on your bed or on a floor mat, in peace.
- Place one of your hands flat on your stomach, below your navel. Place the other at chest level.
- First, observe the “natural” rhythm of your breathing. In principle, it only engages your rib cage, and little your abdominal strap.
- Gradually and without forcing, engage your belly in the breathing process. On inspiration, breathing starts from the lower abdomen, which should swell gently, then gradually rise in the stomach, abdomen, thorax, to finally reach the top of the bust.
- Exhalation occurs in the opposite direction. Your hands should feel the ride. Thus the hand placed on the chest is lowered first, then the hand placed on the belly feels the area widening, under the effect of air expulsion.
- In yoga, breathing is done only through the nose, while in sophrology, inspiration is done through the nose and expiration through the mouth. Choose the most convenient technique for you.
- Once the technique has been mastered, you can practice it seated, on a chair or cross-legged on the ground.
Exercice no2 : Stomach Vacuum
The Stomach Vaccuum, or Uddiyana Bandha, is one of the three contractions of Hatha Yoga . This is purifying abdominal breathing, according to yogic philosophy. It can be practiced seated, but it is agreed that it is more effective standing. It is very invigorating for the abdominal strap and helps to find a flat stomach . On the other hand, it is advisable to practice it on an empty stomach, and it is not recommended for people suffering from hypertension or heart problems, due to its intense nature.
- Stand with your back to the wall, feet hip-width apart. Then bend your back slightly by bending your knees , and press your hands on your thighs. Only your butt makes contact with the wall.
- Inhale deeply through your nose, filling your entire chest with air: lower abdomen, stomach, chest, up to your collarbones.
- Exhale rapidly, in the opposite direction, until gasping for air. During this exhalation, pull your belly in as much as possible, as if you wanted your navel to “stick” to your spine. It should also go up towards your rib cage.
- Hold the “empty” posture for a few seconds.
- Finally straighten your belly, gently and with control.
Exercise # 3 : Alternate Abdominal Breathing
This type of abdominal breathing is directly inspired by yoga. Philosophically, it is about restoring the balance between the solar channel and the lunar channel, so that the body is energetically balanced. More concretely, this breathing is excellent against stress and dark thoughts.
- Sit cross-legged, back straight, body relaxed but not relaxed, eyes closed.
- If you are a woman: when inhaling, close your left nostril with your left thumb and inhale deeply through the right nostril, following the abdominal breathing protocol previously described. Then exhale quickly through the left nostril, blocking your right nostril with your left ring finger. Repeat the maneuver for 5 minutes.
- If you are a man: when inhaling, block your right nostril with your right thumb and inhale deeply through the left nostril, following the abdominal breathing protocol previously described. Then exhale rapidly through the right nostril, blocking your left nostril with your right ring finger. Repeat the maneuver for 5 minutes.
Exercise # 4 : Abdominal breathing with retention
It is a rhythmic abdominal breathing, which is a basis in yoga. It therefore involves retention times. Among other things, it helps to clarify the mind.
- Sit cross-legged, back straight, hands gently clasping your knees, eyes closed. The posture is firm, yet relaxed.
- Inhale for 4 counts, according to the method previously described.
- During the next 4 beats, practice closed retention. You neither inhale nor exhale.
- On the last 4 counts, exhale. The expiration is in fact done over 2 times, while the last 2 times correspond to an “empty” retention, where the bust no longer contains air.
- Repeat several times. As you go, increase the time of the closed retention to 6, then 8 times.
- Inhales and exhales through the nose.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.