More on abdominal breathing (with exercise)

In the beginning you may put one hand on your belly and the other on your chest. This way you may have a better feedback of what you breath with (belly or chest). The hand on your belly should rise higher than the one on the chest when you do abdominal breathing.

1. Take a slow and deep breath through your nose. Take the air into the abdomen first, then into the chest
2. Hold the breath for several seconds
3. Slowly exhale through the nose or mouth. Exhale completely by pushing the belly in to release all air from the lungs
4. Repeat several times as you feel comfortable

Some notes:

• Perform the breathing in a relaxed manner. One of the benefits of controlled breathing is that it helps to relax the mind.
• Don't strain yourself when inhaling or holding the breath.
• The exhalation should be at least as long and inhalation and can be longer up to 2 times.
• Start with only several repetitions and increase the length of the exercise as you train more.
• As you exercise more, you will be able to perform the exercise slower, taking more time to breath in, hold the breath longer and breathing out slower. Generally, slower is better, but again: don't force yourself, do what's comfortable to you.

For more information on breathing you might read about yoga breathing or consult a yoga teacher.