The breathing technique is similar to the practice of singing. The main objective is to relax the abdomen during inhalation. After that, our ribs and chest get working.
Let’s see how we do it. It may be wise to lie down when first practicing to feel the movement. While paying attention to our posture, we slowly exhale through our mouth, contract our abdominal muscles and make an “F” sound. When we fully exhaled, we release the belly and we let air in through the open mouth (for yogic breathing, inhalation and exhalation are through the nose). We must feel our belly inflate like a soft ball without pushing or forcing. So the belly goes in during exhalation and swells during inhalation. The rhythm is slow. The sequence is repeated until the movement is comfortable. This is how the breathing movement should be. After, we must use our chest and ribs. To do so, we let the ribs stretch when air comes in. The chest will also raise slightly without you having to make a special effort. Exhaling goes the same way and in the same order. Inhaling: fill belly, ribs and chest; exhaling: empty belly and relax chest and ribs.
If you have trouble feeling your belly coming down deeply, you can place a hand on your lower belly (under the navel) and act as if you were filling your hand with air. When exhaling, use your hand for the opposite movement.
Practice this technique regularly and you will see its benefits quickly.
Breathing during childbirth
During contractions, it is best to breathe as naturally, calmly and slowly as possible. Fast and discontinued breathing can cause dizziness and discomfort by over-oxygenation. Use the breathing technique described above and focus on exhaling. If you receive the epidural, keep breathing. Even if you do not feel pain, it will oxygenate your baby and it will help him cope with the pressure perceived during contractions.
During delivery, although pushing by holding your breath is still suggested, methods seem to change. Pushing by breathing slowly, as if you were moving the light of a candle without blowing it is increasingly appreciated. Breathe without inflating your cheeks and visualize your perineum as you push. This will result in fewer risks of tearing and a more relaxed approach to childbirth.
In conclusion, we can assume that it is possible to resist a period of fasting and a period of dehydration but we cannot survive without air. Knowing that the average adult inhales oer 8000 litres of air per day, it becomes clear that breathing plays a vital role in our lives so we’d better learn to breathe and enjoy all the benefits of this simple yet complex process. So go ahead, breathe and relax!
