BrEathing exercises
Diaphragm breathing exercises
The diaphragm is a large muscle that sits at the base of the lungs. When a person inhales, their diaphragm contracts and moves downward, creating space for the lungs to expand and fill with air. When a person exhales, the diaphragm relaxes and moves upward, helping move air out of the lungs.
How to do it
You will get the most benefit if you do it regularly, as part of your daily routine.
You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.
Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.
When you begin you may feel tired, but over time the technique should become easier and should feel more natural.
Lie on your back with your knees slightly bent and your head on a pillow.
You may place a pillow under your knees for support.
Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.
Slowly inhale through your nose, feeling your stomach pressing into your hand.
Keep your other hand as still as possible.
Exhale using mouth or nose as you tighten your stomach muscles, keeping your upper hand completely still.
Your focus throughout this exercise is to engage your diaphragm as much as possible when breathing and try to relax your upper ribs and chest
Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times per day.
