Abdominal breathing is a method of breathing that can be learned and replicated to help produce a state of calm relaxation, slowing the heartbeat and reducing blood pressure. Why is it important to be able to perform and teach abdominal breathing? According to H. David Coulter, author of "Anatomy of Hatha Yoga," "different methods of breathing can affect the automatic nervous system and have an impact on the functions we ordinarily consider to be under unconscious control."
Instructions
Teach Supine Abdominal Breathing
1. Instruct students to lie on their back on an exercise mat. This is the supine position. Have them place a rolled towel under their neck to help with relaxation and support the cervical spine.
2. Have students place an eye pillow over their eyes to induce more relaxation and help them focus on the breathing exercise. These pillows can be scented with lavender.
3. Instruct students to place a hand on the top of the chest, underneath the collarbone.
4. Instruct students to place their other hand on the upper part of their abdomen, above their belly button. As an alternative, they could use an exercise brick or small exercise ball to place on their abdomen.
5. Instruct students to breathe to cause the hand, ball or brick on the abdomen to move toward the ceiling on their inhalation and to move toward their spine, or the floor, on their exhalation. This is an abdominal breath.
6. Have students continue to do abdominal breathing to cause the hand, ball or brick to rise and fall with with each breath. The hand on the chest should not move.
7. to inhale and exhale at equal rates, using the same amount of time for each inhalation and exhalation. They can practice for 2 minutes, 5 minutes, 15 minutes, 30 minutes or even an hour if desired.
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