Abdominal breathing
introduction
Abdominal breathing is a specific breathing technique. It is characteristic of abdominal breathing that the work of breathing is mainly carried out by the diaphragm, which is why abdominal breathing is also called diaphragmatic breathing.
Breathing usually takes place unconsciously; abdominal breathing, on the other hand, is actively used in many meditation techniques and breathing exercises. In adults, abdominal breathing is usually used when they are in a relaxed situation - this breathing technique uses only little energy.
Abdominal breathing in detail
In order to understand how abdominal breathing works, the pressure conditions in the chest cavities must first be understood.
When breathing abdominally, the diaphragm becomes tense, causing it to deform from an upwardly curved shape to a flat shape. This movement creates a negative pressure in the chest cavity and thus indirectly in the lungs. This is compensated for by inhalation.
While breathing in abdominally is done actively by tensing the diaphragm, breathing out is passive. The diaphragm relaxes, arching back towards the lungs, and an overpressure is created. This is compensated for by the passive exhalation.
The function of the diaphragm thus plays an essential role in abdominal breathing. The increase in volume during the inhalation phase and the associated reduction in pressure in the lungs can trigger an inhalation suction. In addition, when the diaphragm is tensed, the ribs are pulled apart a little and the chest cavity, in which the lungs are located, increases in size.
You may also be interested in this topic: Respiratory muscles
Differentiation from chest breathing
In addition to abdominal breathing, chest breathing is also a possible breathing technique. In contrast to chest breathing, abdominal breathing is also often referred to as "healthy" breathing, as it is naturally used when relaxing.
Chest breathing, on the other hand, uses significantly more energy than abdominal breathing and is usually used in more stressful situations. In contrast to abdominal breathing, chest breathing only ventilates the upper two thirds of the lungs.
As with abdominal breathing, the chest cavity in which the lungs are located must be enlarged in chest breathing so that a negative pressure is created. During chest breathing, however, this negative pressure is not triggered by the tension of the diaphragm, but by muscle groups in the upper half of the body.
The so-called intercostal muscles especially play an important role in chest breathing. As the name suggests, this is located between the ribs and ensures that the ribs rotate outwards when there is tension. The resulting negative pressure causes a suction of air as a result of the increase in volume, which is the inhalation during chest breathing.
Exhaling works in a passive way, just like abdominal breathing. The relaxation of the respiratory muscles reduces the volume of the chest cavity and the air escapes due to the overpressure.
The role of the diaphragm
The role of the diaphragm in abdominal breathing is particularly clear from the fact that abdominal breathing is often referred to as diaphragmatic breathing.
In abdominal breathing, the tension and relaxation of the diaphragm as a respiratory muscle is of essential importance.The diaphragm is the strongest and most important respiratory muscle in the human body and at the same time separates the organs of the abdominal cavity from those of the chest cavity.
In relaxation, the diaphragm assumes an upwardly curved shape. By tightening the diaphragm, it flattens downwards and thus increases the volume of the chest cavity. The lungs, which are located in the chest cavity, are pulled down by the negative pressure and an air suction is created. This represents the inhalation during abdominal breathing. As the diaphragm relaxes, it takes on its arched shape again, the volume of the chest cavity is reduced and the inhaled air passively escapes.
Read more on this topic at: Diaphragm.
What are the advantages of abdominal breathing compared to chest breathing?
In abdominal breathing, the contraction of the diaphragm increases the thoracic volume, so that the lungs are opened up and a lot of oxygen can be absorbed into the blood. Abdominal breathing is mainly used in relaxed situations such as sitting or sleeping.
In contrast, chest breathing mainly ventilates the upper part of the lungs. If you breathe through chest breathing for some time, symptoms of exhaustion and tiredness occur. Chest breathing is increasingly used in escape and panic situations.
One advantage of abdominal breathing is that it lowers blood pressure and is relaxing. In addition, the venous return flow to the heart is promoted by a suction effect. Another advantage is that the pressure of the diaphragm on the organs stimulates digestion.
Breathing training
Abdominal breathing is very energy-efficient and relaxing breathing.
For this reason, the training of this breathing technique is in the foreground of many relaxation, meditation and concentration exercises.
Abdominal breathing can also relax the neck and back muscles if this was caused by predominantly chest breathing. The movement of the diaphragm also moves the abdominal organs continuously, which is why abdominal breathing can also stimulate digestion.
There are different exercises that can train the technique of abdominal breathing. In any case, it is important to relax during the exercises, as correct abdominal breathing can only take place in a relaxed state. A targeted training of abdominal breathing also requires great concentration. Abdominal breathing can only be used as a relaxing means in a stressful situation if abdominal breathing is possible after regular exercises without thinking too much about it.
One possible exercise for training abdominal breathing can be performed while lying down. Lying on your back, with your hands on your stomach (in the upper abdominal area above the navel), the raising and lowering of the hands should be heard during targeted abdominal breathing.
This exercise is also possible while sitting and can therefore also be actively performed while working at the desk or doing similar activities.
Also read our article: The best and most important breathing exercises
Specific exercises for abdominal breathing
- Exercise 1: This exercise can be carried out in an upright sitting position as well as in a relaxed position and does not require any aids. Place one hand on your stomach and consciously breathe deeply into your stomach and out again. Make sure that your chest does not cooperate as much as possible. Just the conscious inhalation and exhalation, whereby the abdominal wall rises and falls, trains abdominal breathing.
- Exercise 2: If you find it difficult to reduce chest breathing, you can use a belt that you strap around your chest. You can then concentrate again, consciously breathing into your stomach. This exercise can also be carried out both sitting and lying down.
- Exercise 3: If you have already experienced abdominal breathing, you can go a step further and breathe in against resistance. Lie on your back in a relaxed position with books on your stomach for extra weight. Do not choose the weight of the books too heavy at first, an increase is always possible. Then, as in exercise 1, inhale and exhale deeply into your stomach.
- Exercise 4: Instead of inhaling against resistance, you can also exhale against resistance. To do this, pursue your lips and tighten them as you exhale. Inhale through your nose and exhale through your pursed, tense lips. Exhale, feeling that your stomach contracts to exhale all of the air. This exercise is called the "lip brake". It is also used for chronic obstructive pulmonary diseases.
- Exercise 5: This exercise is also used in yoga. It is used to make yourself aware of the process of abdominal breathing. Get into a position that is comfortable for you, lying down or sitting. You can put your legs up while lying down, but you should take an upright position while sitting. Close your eyes and breathe through your open mouth. When you breathe in, make sure that your abdominal wall bulges. Try to relax your abdominal wall more with each breath to give your organs space. As you exhale, try to pull your navel towards your spine. Concentrate and become aware of how your stomach relaxes and tenses depending on the breath.
Read more on the topic: Breathing exercises to relax
Abdominal breathing during pregnancy
In the course of pregnancy, there is a change in the situation and proportions of the organs in the pregnant woman's abdomen.
Other organs are partially displaced by the ever-growing child. This change becomes particularly noticeable in the last third of pregnancy, when the child increases significantly in size and the pregnant woman's belly expands more and more outward to give the growing child space. This makes proper abdominal breathing much more difficult.
As a result of the child, the space normally used by the diaphragm for expansion becomes smaller, which consequently makes abdominal breathing more difficult.
Through the targeted abdominal breathing training, which is often the content of many pregnancy courses, abdominal breathing can also be trained when pregnant. Since the lungs are significantly better ventilated when breathing abdominally than with alternative breathing techniques, targeted breathing training during pregnancy can be useful.
In addition to a better oxygen supply for both mother and child, abdominal breathing can also help relax the muscles and stimulate digestion during pregnancy.
You might also be interested in this topic: Proper breathing at birth
Abdominal breathing in babies
Babies' breathing differs significantly from that of adults in several ways. Due to a greater need for energy and a related strong metabolic situation, the newborn child has an increased consumption of oxygen.
Due to the relatively large tongue, the resistance with which the air has to be brought into the lungs is higher than that of adults. In addition, there are small airways and breathing mainly through the nose.
Because babies' ribs are still horizontal, chest breathing is still very ineffective in babies. The tension in the intercostal muscles does not lead to an increase in the volume of the chest cavity in the baby and thus cannot contribute to breathing. Babies breathe almost exclusively through abdominal breathing and the tension of the diaphragm. Due to the still relatively weak diaphragm and the aforementioned peculiarities of the airways of the newborn, the frequency and effort of breathing in babies is increased.
