Diaphragmatic Breathing

One of the routines that I added in over the last month was the simple act of breathing. I take two sets of ten deep diaphragmatic breathing. By that, I mean taking a deep breath in (expanding your stomach), holding it in, and then exhaling slowly (while your stomach retracts). I tend do this on a 6-24-12 ratio; meaning, I breath in for a count of 6, hold it for a count of 24, and exhale for a count of 12.

Now, you may be thinking, I can’t hold my breath for 24 counts! Well, then try 3-12-6. It’s the ratio that matters, not the length. I started out with 3-12-6 and am now up to, on good days, 8-32-16.

Now, you may be thinking, why would I do that? The reasons are multitude. One, it’s incredibly relaxing. Two, it stimulates the lymph in the body. Lymph is essential in ridding the body of waste and other toxins. You get that stuff out of there and you start feeling better–almost immediately.

My own personal objection was, when am I going to have the time? My own personal solution is in the car. I have a thirty minute commute. It takes me less than 12 minutes to take 10 deep breaths. It helps relax me during the drive in (and on the ride home). It also helps increase my focus on the day ahead on the way in. And it helps me discharge any lingering stress of the day on the way out. Try it. You might be pleasantly surprised.

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2 comments so far

  1. Q on

    This is gaining popularity with elite athletes. I have seen it presented at choach training sessions and there are even whole abdominal workouts for athletes based on this.

    • KJ on

      Really? Thanks for letting me know. If you have any links for those abdominal workouts, please feel free to share! It’s also a great way to get centered, to change your emotional and physiological state, and to kill urges that don’t serve your goals!


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