Abdominal Breathing or Diaphragmatic Breathing (Adhama)

• Sit erect in Vajrasana. Exhale. Inhale completely, slowly and continuously. This is called puraka. The abdomen is made to bulge continuously with the air entering especially into the lower sections of the lungs. Before exhaling stop the breath (Antarya Kumbhaka) for a second. While exhaling (Rechka) the abdomen is drawn inwards continuously and slowly. Before the breath is reversed, stop the breath (Bahya Kumbhaka) for a second and inhale. Repeat the breathing cycle. There should be no jerks in the whole process. It should be smooth, continuous and relaxing.
• The diaphragm seperating the thorax from the abdomen descends during inhalation with the bulging of the abdomen. This increases the airflow into the lower sections of the lungs. The rhythmic movement of the diaphram massages the contents of the abdomnen, gently, and helps the organs to function normally. It promotes the general circulation also.