Diaphragm (Belly) Breathing
By Complete Performance Coach : Karen Muller
www.completeperformance.co.nz
Diaphragm breathing -- also called Belly breathing -- is widely preferred by
athletes over regular chest breathing because it allows them to completely fill their
lungs. It also means they're exhaling more carbon dioxide and breathing in more
oxygen.
When you breathe normally, the lungs expand on the inhale and compress on the
exhale. With belly breathing, you use your diaphragm to help push as much air out of
the lungs as possible, allowing more fresh air to come in.
If done right, you should see and feel your stomach moving in and out. You can
practice diaphragm breathing by lying on your back with a book on your stomach. As
you exhale, pull your belly in toward your spine, helping to empty your lungs of as
much air as possible. Imagine yawning as you inhale -- it will help you completely fill
the lungs with oxygen. The book on your stomach should rise and fall with each
inhalation and exhalation, while your chest will stay relatively still.
Another deep breathing exercise can be done in a standing position with your arms
at your sides. As you inhale, slowly raise your arms until they're at shoulder height.
This helps your rib cage move out and up, making space for the lungs to expand. As
you exhale, slowly lower your arms back down.
Once you understand how to belly breathe you can begin incorporating it into your
running, biking, kayaking etc. Keep in mind that it may not feel natural at first, but it
will eventually become routine.