Adominal Breath is the natural and effective way for a person to breathe in order to maintain a balance between body, emotion and mind. Notice how babies breathe abdominal instinct.
Breath focuses on the diaphragm. It is a vault-shaped muscle that separates the lungs from the abdominal cavity.
During the inspiration, the diaphragm descends downwardly pushing the abdomen towards the outside and during the expiration the diaphragm rises by pulling on her abdomen.
Proper abdominal breathing brings harmony to the circulatory, respiratory and digestive system.
The technique must become a way of being in our lives. Being a fair way of breathing, the mental, emotional and physical state will improve.
- We sit in the chair with the floor-tops (not crossed) and the right backbone. The ass is pulled a little back, your shoulders relaxed and your chest forward. The center of gravity being in the navel. The navel should be slightly above the navel in the men and a little lower than the navel in women. Obviously the experienced ones can sit in the lotus position.
- We hold the palms one above the other in the lap. The left hand over the right one for Men and the right hand over the left for Women. Or you can revert if it’s more comfortable. Left hand over right one for women and right left for men. Or if it’s easier, you can hold your palms up your knees.
- We close our eyes and relax the body completely. We observe every breath without controlling it. With every inspiration and exhale, let your body relax more and more. Continue to watch your breath and relax for 2-3 minutes as needed for everyone.
- After relaxing, put your right hand on the abdomen above your navel and your left hand on the center of your chest.
- Now I want with every inspiration you make to move your right hand upwards with your abdomen and with each expiration your right hand will move down. Continue this exercise for a few minutes. With each inspiration you swell your abdomen and with each expiration retract your abdomen. He feels the abdomen dilates and contracts. The left hand on the lungs did not move. You do not have to force yourself, things come naturally by itself. The body automatically remembers how to do that.
- The inspiration must be deep on Nas and Deep Breath on your mouth (or on your nose if it is more comfortable).
With the time of 2-3 meditations, abdominal breathing must become part of your life and be the way you constantly breathe (including when you sleep). Every inspiration must dilute the diaphragm and every expiration to contract it. This is the right and natural way we have to breathe instinctively.
It continues to question the rhythmic breathing because it becomes important at the moment we advance in some meditations to prepare. The way we breathe influences the reality that surrounds us. Through breathing, we can attain higher states of awareness and acquiring certain siddhi.
In inspired rhythmic breathing and expiration are equal to the duration of time (3, 6, 12, 21 seconds) and the break between inspiration and expiration must be equal to half of the duration of inspiration and expiration, as well as after expiration. The length of time used by each one of you experience. So we do not recommend too long for beginners.
- We slowly and deeply inspire counting up to 6
- Keep the air up to 3
- Expand slowly and deeply by counting up to 6
- Tinem break up to 3
Rhythmic breathing is used before we go into a deeper meditation with the abdominal. Obviously, abdominal and rhythmic breathing must be maintained throughout the instinctual meditation without consciously focusing on them. Rhythmic breathing helps us relax, balance more easily than other benefits that we will discuss in the following articles.