Learn how to properly breath from your sleeping baby

Moms spend hours just watching their babies sleep. Did you know your baby could teach you how to breath properly to effectively work your abdominal muscles, aid in relaxation and improve immunity? Who knew? Women have a tendency to take shallow breaths because they will do whatever it takes to have a flatter stomach. This results in shallow breathing or “chest breathing”.

Diaphragmatic breathing or Abdominal breathing is the cornerstone to effectively working the abdominal muscles. It is how a baby breaths with the belly rising during inhalation and falling during exhalation. In diaphragmatic breathing the abdominal muscles relax when you inhale as the diaphragm contracts and moves down. This gives the appearance of filling up the belly. As the diaphragm moves down it causes negative pressure, the lungs to fill up with oxygen and blood is pulled into the chest improving venous return to the heart. During exhalation, the diaphragm relaxes and the abdominal muscles contract with the appearance of the stomach falling.

Are you a chest breather or an abdominal breather? There is a very easy way to tell. Take 1 hand and put in on your belly and put the other hand on your chest. Inhale a slow big breath. Which hand rose higher? If it was the hand on your belly, great job! You are an abdominal or diaphragmatic breather. If it was the hand on your chest, you are a chest breather. The good news is it is easy to train yourself to diaphragmatic breath very easily. Sit up straight or lie supine on the floor. (If you are pregnant and in the 2nd or 3rd trimester, you should sit up and do not lie supine.) Put one hand on your belly and inhale. Focus on making your belly big like filling a balloon with air as you inhale. Take full breaths and exhale as much as possible to contract the abdominals. If you were a chest breather, you will notice that your breathing rate will decrease as you take fuller breaths and have a greater oxygen exchange.

Teaching yourself to be an abdominal or diaphragmatic breather is the 1st step to effectively training your abdominal muscles.   This is especially true in pregnant women as the baby grows. Abdominal muscles are four sets of muscles: rectus abdominis, the external obliques, the internal obliques and the transverse abdominis. They work together and are arranged like an elaborate corset. The abdominal muscles tighten or engage to support the spine, stabilize the trunk and pelvis during everyday activities.

It is widely known that abdominal breathing aids in relaxation. But that is only the beginning of its health benefits. Abdominal breathing detoxifies inner organs and promotes blood flow and peristalsis of the intestines to boost immunity. It increases oxygen supply to the brain and muscles, improves concentration, and helps connect the mind and body. All these perks from a nice deep relaxing breath! So make sure you are taking big diaphragmatic breaths often throughout the day. Your body thanks you!