HW410 Chapter 18: Diaphragmatic Breathing

Question 1

What is defined as the most basic relaxation technique; breathing from the lower stomach or diaphragm rather than the thoracic area?

Answer 1

Diaphragmatic breathing

Question 2

What is the difference between normal breathing and diaphragmatic breathing?

Answer 2

What makes normal breathing different from diaphragmatic breathing is its emphasis on expansion of the chest.

Question 3

What is defined as a Sanskrit term to describe diaphragmatic breathing that restores one’s vital life force of energy?

Answer 3

Pranayama

Question 4

Why do most Americans breathe emphasizing upper chest and thoracic cavity movement while deemphasizing abdominal movement?

Answer 4

This is thought to be a learned behavior influenced by cultural preferences for a large chest and small waist.

When fast asleep, however, without the influence of the conscious mind, all individuals revert back to breathing by distending the stomach as the diaphragm is allowed to expand and contract without inhibition.

Question 5

What is defined as the most common form of relaxation by means of placing the emphasis of one’s breathing on the lower stomach area (belly or diaphragm) rather than the upper chest (thoracic area), thereby decreasing sympathetic response and inducing a greater sense of relaxation?

Answer 5

Belly breathing

Question 6

What is defined as a series of breathing exercises to unlock chronic pain?

Answer 6

Bandha

Question 7

What country believes there are 40 different ways to breath as opposed to Americans who think there is only two (inhale and exhale)?

Answer 7

China

Question 8

What are the steps to initiate diaphragmatic breathing?

Answer 8

1. Assume a comfortable position - Loosen restrictive clothing around the neck and the waist. Any comfortable position and once mastered can be done anywhere at anytime.
2. Concentration - This can be interrupted by noises and thoughts. Take steps to finding a quiet place. When you notice competing thoughts, allow them to dissipate and then refocus attention on breathing.
3. Visualization - Breathing and imagery are dynamic partners in the art of relaxation. Many images can be combined with this breathing technique.

Question 9

What is normal breathing regulated by?

Answer 9

The medulla oblongata of the brain to allow the conscious mind to focus on other aspects of functional survival.

Question 10

What is said to be the most relaxing part of diaphragmatic breathing?

Answer 10

The exhale. At this phase, the chest and abdominal areas relax, sending the relaxing effect throughout the whole body. It requires no effort whatsoever.

So, when focusing on your breathing, feel how relaxed your whole body becomes during this phase, especially your chest, shoulders, and abdominal region.

Question 11

How many phases are there to diaphragmatic breathing.

Answer 11

Four.

Phase I: Inspiration, or taking the air into your lungs through the nose or mouth
Phase II: A very slight pause before exhaling
Phase III: Exhalation, or releasing the air from your lungs through the passage it entered
Phase IV: Another very slight pause after exhalation before the next inhalation is initiated

Question 12

What are the three visualization techniques in diaphragmatic breathing that has been used a lot in the past?

Answer 12

Breathing Clouds - Good air in, Bad (stressors) out. Visualization the cloud out turning from black to off white.

Alternate Nostril Breathing - Also called nadi shadhanam. Focus breath in one nostril and out the other then reverse it. Nostrils typically share dominance in breathing naturally.

Energy Breathing - Visualizing a light entering your body and circulating throughout it. Imagine a holes at the top of your head and at the soles of your feet.

Question 13

What are some of the benefits of breathing?

Answer 13

Decreases resting heart rate
Promotes feelings of relaxation
Decreases muscle tension
Improves mental clarity
Increases oxygen capacity in lungs
Helps deal with stress overload