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improving their performance. It also assists in the return flow of blood from the lower part of the body to the heart, which is important for cardiac output and efficiency, and helps to drain the sub-diaphragmatic lymphatic system. The vagus nerve, a parasympathetic nerve, connecting the abdominal organs, heart and lungs to the brain is also said to be massaged and toned.
X-ray observations of diaphragmatic movement have shown that relaxed, pleasant thoughts and sensations increase its movement considerably while the breath becomes slower and deeper. A wide amplitude of diaphragm movement results in slow, deep breathing while a narrow range of movement results in shallow, rapid respiration. Not only do relaxed thoughts allow muscle relaxation and greater diaphragmatic movement, but slow, relaxed breathing also calms the mind. One of the mechanisms by which this may occur is through the release ofendorphins. Deep breathing has been observed to release endorphins into the bloodstream. The endorphins are potent brain chemicals, neuro-modulators, which help cope with pain and are part of the mechanism for dealing with and eliminating fear and anxiety.
The first step in re-learning proper breathing is to master abdominal breathing. Some may find it difficult at first, but with practice it becomes automatic and natural. Abdominal breathing should be practised first in shavasana, then in a sitting or standing position.
Natural abdominal breathing
Lie in shavasana and relax the whole body. Allow the breath to become spontaneous, regular and even. Let it be natural, not forced or controlled in any way. Take the attention to the diaphragm and visualize it as a sheet of muscle beneath the lungs. The best place to focus the awareness is at the bottom of the sternum.
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