puen diaphragmatic breathing
Many of the principles underlying even abdominal breathing apply to even diaphragmatic breathing as well. Make sure there are no jerks in your breath. This is more difficult in diaphragmatic breathing than it is in abdominal breathing because the process is more complex and you are constantly monitoring the tension in your abdomen. Until you get accustomed to doing this, it may create slight disruptions during inhalations.
Be careful that you are not creating a pause at the end of inhalation. This is less of a problem in diaphragmatic breathing than it is in abdominal breathing because the additional tension in the abdomen (as well as the focus of mental attention at the junction of the chest and abdomen) keeps the diaphragm in a state of tension well into exhalation. Be even more watchful that you are not creating a pause at the end of exhalation. As with abdominal breathing, it is important to assist exhalation with the abdominal muscles, causing that part of the cycle to flow smoothly and naturally into the inhalation. As inhalation proceeds, however, there is an important difference between abdominal and diaphragmatic breathing: during abdominal breathing, the abdominal muscles facilitate even breathing only at the beginning of inhalation, but during diaphragmatic breathing, they remain active throughout inhalation so that their isometric tension can force the diaphragm to spread its costal attachment laterally and enlarge the rib cage.
Breathe through your nose, and try not to create noise. If your breathing is noisy, you may have to work with cleansing, diet, allergies, and breathing exercises to solve the problem, but this is essential. Noisy breathing will distract your mind as long as it lasts.
Observe in your mind's eye the elliptical nature of the breathing cycle. Smoothly decelerate your rate of inhalation and merge it into exhalation exactly as you would round off an ellipse at the top of a chalkboard. Smoothly accelerate your exhalation under the control of your abdominal muscles as you draw the chalk down the ellipse; smoothly decelerate your exhalation and merge it into the inhalation as you carry your mark around the bottom of the ellipse.
Until you have mastered even breathing don't try to lengthen your inhalations and exhalations. A 2-second inhalation and a 2-second inhalation ,s fine, or a little faster or slower. The longer you tiy to make the cycle, the more difficult it is to make it even. So be completely natural at Grst without thinking of trying to accomplish anything.
After several months of practice you can slowly work up to making your breaths longer, so long as you are still not jerking, pausing, or making n°ise. If you are taking fewer than six breaths per minute, you will be
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