Diaphragmatic Breathing

The chief organ controlling the breathing process in our body is the diaphragm, a muscle just underneath the ribs, separating the chest cavity from the abdomen. Ideally, the diaphragm contracts so that we may inhale fully even into the lower lungs. The diaphragm relaxes to push against the lower lungs so that the exhalation from this part of the lungs may be complete. A child at birth breathes diaphragmatically, but later forgets this natural process. One has to re-train himself to breathe correctly.

In deep and correct breathing, no pressure should be felt in the lungs, and no tension should develop. Breathing should be relaxed, so that a feeling of rejuvenation can be experienced.

Diaphragmatic breathing is taught in (a) Makarasana, the crocodile position, lying on one’s stomach, and is practiced further in (b) Shavasana, corpse position, as well as in sitting and standing positions.

To learn the practice, lie on the stomach. Heels slightly apart; tips of the big toes slightly touching; or in whatever way the legs feel relaxed. Cross the right arm over the left and place them in front of you, so that the upper chest is slightly uplifted off the floor. You may then rest the forehead n the forearms near the wrist joints. Keep the neck straight and let the shoulders relax.

Bring your awareness to the breathing process. In this position, it is not possible to do chest breathing. Observe the flow of breath. Observe the gentle rise and fall of the stmach and the navel area with the smooth flow of the breath.

Let there be no jerks, no breaks, in your breathing. Let it flow like a smooth stream. Let is slow down. Observe the gentle flow, along with the rise and fall of the stomach and the navel area. Take note of the breathing process. Resolve to breathe in this way at all times.

After doing this practice for 5 to 15 minutes, turn over on your back in the shavasana position (turn from the left side). Continue to breathe and observe the process of the diaphragm relaxing and contracting (the rise and fall of the stomach and navel area).

Place your left palm on the chest, right palm on the stomach. No movement should be felt under the left palm; the right palm should feel the rise and fall smoothly, without a jerk, without a break.

Let uniform breathing develop, the length of the inhalation and the exhalation being equal. When this practice has been mastered, one graduates to 2:1 breathing (where exhalation is twice as long as inhalation), but not right away.

When one breathes only diaphragmatically at all times, it is considered that the practice has been mastered.