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Have you noticed expansion occurring
in the mid-torso (waist) area with diaphragmatic breathing? The
entire area, front, sides and back, expands as the largest single
muscle in the body drops down at moment of inhalation. When the
diaphragm drops it presses against the liver, gall bladder, stomach
and colon. They are massaged, encouraging pain-free digestion.
Do you carry the weight of the body
in the upper chest area, giving the experience and appearance
of a pyramid teetering on its tip. Diaphragmatic breathing moves
the body center into the pelvic region improving health, physical
appearance, balance, digestion and the capacity for sustained
relaxation.
Much is found on the internet regarding
the great importance of diaphragmatic breathing. Google diaphragmatic
breathing.
Exercises:
Note that exercises use three different
positions: prone, seated and standing. In learning stage it’s
easier to breathe diaphragmatically lying down and most difficult
in a standing position.
1) Lying down, inhale to a slow count
of four. Direct focus toward the lower back. At the moment of
inhalation, release the muscles in the pelvic region, particularly
the anal sphincter muscles. Feel the pelvic region expand with
the breath. Feel the upper and lower back spread and push against
the floor with each inhalation. The upper torso, between the breast
and neck, remains totally still. Exhale to a slow count of 8.
2) Lie on stomach, arms to side, shoulders
touching the floor. Place backs of the hands against the mid-areas
of each flank (gluteus maximus). Inhale, aiming the air toward
the hands and feel the flanks expand outward in horizontal direction.
Blow out a vigorous, focused stream of air to a slow count of
10 (or less, if necessary). Imagine the breath moving down through
the legs, out the feet and skin pores until no air is left in
the body. Feel upward pressure against your hands throughout the
exhalation. Repeat 10 times. High chest breathing will make it
impossible to do 10 repetitions. If a problem arises, make sure
you are practicing diaphragmatic breathing.
3) Assume a low, squatting, frog position
with the feet flat on the floor. If you can’t balance, use a wall
for back support. Blow out a vigorous stream of air. Feel a light
pressure straight down from the coccyx (rectal) area toward the
floor. Inhale, aiming breath for the coccyx. Feel the pelvic and
lower back areas expand. Place fingers gently in the soft areas
on both sides of the rectum and feel a strong pressure against
the fingers. Look down and observe movement in legs and pelvis
with each inhalation. Caution: Don’t strain or push in the frog
position as though constipated. The expansion occurs naturally
with internal release.
4) Stand with your back against a wall
with lower back pressed flat against the wall. Legs are bent slightly.
With hands on your waist, feel the back and sides expand with
each breath. Move away from the wall and continue feeling expansion.
Read: Hara: The Vital Centre of Man by Karlfried Von Durkenheim
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