Restoring Your Normal Breathing Patterns

In normal breathing, the diaphragm contracts and is drawn downward. This inflates the the lungs with air while increasing pressure in the abdomen causing it to protrude. When the heart and respiratory rate increases from exercising, other accessory muscles attached to the rib cage help to expand the rib cage to bring in more air.

Over time however, due to age, lifestyle (smoking in particular), and lack of exercise, some people begin to breathe with their accessory muscles rather than the diaphragm. This leads to poor oxygen exchange and misfiring of the lumbar muscles.

Learn How to Belly-Breathe:
A good exercise to counteract this is to lie flat on your back with your knees bent. Next, place your hands over your stomach, contacting your navel.

Breathe in and then out. On the out-breath, gently push your abdomen in about a 1/2". As you breathe back in, relax and let your abdomen push your hands out.

Continue as above, and over the next 5 minutes, try to concentrate on your abdomen being the only part of your body that moves. As you inhale, your stomach will push out. As you exhale, it returns back down to normal.

Try to practice this in a quiet place for 10 minutes. Once you have mastered this, practice it in other positions such as sitting and standing.

Breathing in this manner is critical to gaining good oxygen exchange and to allowing the muscles of your spine to relax during normal movements.


DISCLAIMER:
The information presented on DaiseyPT.com is provided for educational purposes only and is not intended to be a substitute for professional medical or physical therapy advice. You should not use the information on this web site for diagnosing or treating a medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider.

The exercises presented in these articles pose risks if performed incorrectly or if performed by persons who may be inappropriate for them. They are provided for informational purposes only and to provide education and insight into a particular interest. Daisey Physical Therapy & Sports Medicine Inc. does not recommend performing them without a complete history and examination as well as professional instruction. Daisey Physical Therapy & Sports Medicine assumes no liability for any injury that may occur by attempting the exercises presented here.