Master diaphragmatic breathing through Crocodile Pose for relaxation and lung expansion. Learn belly breathing techniques to ease daily stress.
In this guide, we’ll dive into the basics of diaphragmatic breathing, or belly breathing, and how to master it through a simple yoga position: the Crocodile Pose, or Makarasana. By using this pose, you’ll quickly feel a transformation in your breathing, helping you engage your diaphragm effectively and extend these skills into your daily activities.
Why Diaphragmatic Breathing Matters
Diaphragmatic breathing has numerous benefits, such as expanding lung capacity, promoting relaxation, and supporting efficient oxygen flow through the body. When you learn to breathe this way, you can activate this deeper, more intentional breathing pattern throughout the day — whether seated, standing, or moving around.
Getting Started: Crocodile Pose
To begin, find a comfortable spot and follow these steps to ease into Crocodile Pose:
- Lie on Your Belly: Position yourself facedown in a prone position.
- Hug Your Elbows: Wrap each elbow with the opposite hand, creating a secure, supported frame.
- Rest Your Forehead on Your Forearms: Place your forehead on your forearms, allowing your neck to relax.
- Adjust Your Feet: Turn your feet slightly outward, letting your heels move toward each other. This position opens the hips and relaxes the lower back.
This arrangement allows you to engage your diaphragm naturally, as gravity aids the expansion of your belly.
Starting Your Belly Breathing Practice
In Crocodile Pose, focus on directing your breath to your belly and lower back:
- Inhale to Expand the Belly: Feel your belly inflate as you breathe in, and observe the gentle rise of your abdomen.
- Direct the Breath to the Lower Back: Imagine the air filling not just the front of your belly but also expanding gently into your lower back and sides.
- Exhale and Contract: As you breathe out, notice the belly naturally drawing inwards, aiding the release of any tension.
Activating the Diaphragm
The diaphragm, our largest and one of the strongest muscles forms a dome separating the chest cavity from the abdomen. This practice allows you to feel it working, contributing to a sense of calm and relaxation.
Extending Your Breath for Deeper Relaxation
Once you’re comfortable with this breathing pattern, try extending each exhalation:
- Lengthen the Exhale: Start by gradually increasing your exhale to four, five, or even six counts. This helps calm the nervous system and supports deeper relaxation.
- Inhale for an Equal Count: After each exhale, breathe in for the same duration, filling the belly from the lower to the upper abdomen and into the lower back.
- Flow Seamlessly Between Breaths: Imagine each breath as a continuous circle, free of any jerks or sudden changes.
Maintain a soft, silent breath as you continue, feeling the gentle rise and fall of your belly.
Integrating Diaphragmatic Breathing into Daily Life
Diaphragmatic breathing can become second nature. As you practice, remember the sensation of this calm, controlled breath, so you can draw on it anytime — whether you’re sitting, standing, or going about your day.
Continue this relaxed breathing pattern for as long as you feel comfortable, ending the session when you hear the sound of a gentle bell, or a calming reminder, to help you transition back.
With regular practice, diaphragmatic breathing can become a powerful tool, supporting relaxation and focus. Using Crocodile Pose as an entry point, you’ll be well-equipped to make this natural breathing style a part of your everyday routine.