Breathing from the Stomach

If you've ever watched infants sleeping, you'll notice that their stomachs go up and down when they breathe. This might seem like an insignificant fact, however, most adults could learn a thing or two from these diminutive dozing creatures--as they demonstrate perfect breathing technique!

Most of us lose our original, instinctive way of breathing as young adults and even as kids because of the high levels of stress brought about by unnatural lifestyles. Stress then leads to physical tension, which causes the stomach muscles to tighten and our breathing to shift upward into the chest region.

Want to see what I mean? Here's a challenge: Go ahead right now and take a deep breath. A huge, deep breath...

Did you see your chest expand? If yes, then you are among those who have developed an improper breathing habit. Try it again, this time ensuring your chest doesn't move, but that your stomach expands as you breathe in, and contracts when you breath out. It should feel like a bellows inflating as it sucks in air and deflating as the air is released. (It's not as easy as it sounds! If you need some help, try putting your on your navel. Slowly ease your hand away and ensure your stomach follows it.)

What happens when you breathe this way is that the stomach expands outward, causing your intestines and other innards to move out of the way, and to make room for the diaphragm to pull the lungs down to their fullest capacity. As a result, you get the largest breath of air possible. More air in the lungs means more oxygen in the blood stream--which means more oxygen going to the body parts and brain, and ultimately, better brain performance.

Deep breathing has many implications for learning. One is that it can control nervousness. When learners are under stress (e.g., they have to give a test or speak in front of an audience), they become tense, and start taking shallow breaths from the chest. The lack of oxygen teams up with the psychological fear factor, robbing the brain of oxygen, and cutting off the mind's access to the cerebral cortext (the seat of long-term memory). You might recall a time where you had to give a speech or take a test and your mind went blank. That's what was going on.

In the future, whenever you're in a situation where you need to perform cognitively, and you find yourself feeling stressed, tense, or nervous, immediately shift you attention to your breathing. Begin taking deep breaths from the stomach—slowly and rhythmically. Within a few breaths, your tension will ease and clarity of thought will resume. Try it--it's not so hard. In fact, even a baby could do it.