B.E.T. Exercise 4

Belly Breathing

(Regulated Diaphragmatic Breathing)

When you fill a glass with water, it fills from the bottom up. This analogy holds true for filling the lungs. Basic yoga breathing, martial arts breathing, as well as athletic and artistic performance techniques, stress abdominal breathing. Look at a baby's belly. See how active it is during breathing. The air fills the lungs not the belly, but the belly pops out when the diaphragm moves down during the inhale, The belly goes in and the diaphragm moves up during the exhale. So it appears that the belly fills and empties during diaphragmatic or abdominal breathing.

As your breathing mechanism reaches optimum function, the breath will settle into the belly naturally. Waking up the abdominal area, freeing up the belly so that the diaphragm can move freely is very important. Activating the power center with the breath is vital to maintaining balance and poise, both physically and emotionally.

Sexual repression, fear of personal power, fragile self-image, ungrounded personality these things are often behind an inability or difficulty in doing belly breathing. Often it is merely the result of habitual breathing patterns. And what is needed is to develop a new habit. With a little practice, new power is felt, more balance is obtained. More grace, more ease and greater resistance to illness and injury result from mastering full free abdominal breathing.

Lay down on your back and place your hands over your belly button. Inhale. Send the breath deep into your belly. As you do, your hands will rise up under the pressure of the breath. (Breathe in-diaphragm moves down-belly pops out-hands rise up)

Exhale through the mouth. Use a gentle "blowing" technique, pursing the lips, pushing with the belly as you do. (Breathe out-diaphragm moves up-belly goes in-hands sink down.

Some people imagine a bellows (you remember that thing people squeeze to fan a fire. It has two handles, and an accordion type device, with an air nozzle at the end. Think of your belly as being where the handles are that you squeeze the breath out with, and your lips form the other end. Another analogy is that of an eye dropper. Picture a glass tube with a rubber bulb at the end. You squeeze the bulb and this forces air out the tube. Your belly is the bulb. It drives the exhale.

When practicing, it is best to take one breath at a time, making sure that you are coordinating the breath so that the initial movement is triggered by the abdominal muscles. With practice, no effort is required to maintain a smooth comfortable rhythm and flow.