Take A Deep Breath -- Diaphragmatic Breathing

Aside from the stress relief, did you know that breathing deeply can help cut your levels of the stress hormone cortisol?  What about that yawning excessively or during exercise can be indicative of poor breathing practices?  Did you know that dysfunctional breathing can contribute to poor core stability, neck and shoulder pain, and/or postural distortion?

"Diaphragmatic breathing is a pattern of expiration and inspiration in which the diaphragm does most of the ventilatory work."  (IDEA Fitness Journal, March 2012)  One of the best descriptions of correct, diaphragmatic breathing is found in Natural Healing Wisdom and Know-How compiled by Amy Rost.  Following is an excerpt (for more than an excerpt or for the various descriptions on breathing exercises, be sure and check out a copy).

     "Place one hand just below the rib cage (above the stomach).  Take a deep breath, and as you inhale, notice the movement of your hand.  Does it move in or out?  Does it move at all?  If you breathed properly, your hand  moved outward.  Be aware of how deeply you breathe.
     We have been taught to hold our stomach in and our chest out.  Unfortunately, this posture inhibits healthful breathing.  In proper breathing, the diaphragm (the muscle that separates the lung cavity from the abdominal cavity) moves slightly down to create a vacuum in the lung cavity.  As a result of the downward movement, the abdomen is forced forward.
     Imagine that your lungs are divided into three parts.  The deep, full breath begins with the diaphragm moving downward and the lowest part of the lungs filling with air; the middle part fills; then the chest expands; and finally the upper part of the lungs fills with air.  The shoulders may move slightly upward.  Take another deep breath and try to imagine this progression.  Is this the way you usually breathe?"  (First, Breathe... by L. John Mason, Ph.D.)

Strike a pose, do some Yoga, or just meditate....However you get in the practice of taking time out to breathe (and eventually, naturally breathe throughout your day), try to take at least 5 to 15 minutes of a "breather" each and every day!