technique overview and breathing exercises
we breathe naturally and efficiently we use only the diaphragm to
draw air into the lungs (belly breathing). Inefficient breathing
is characterized by expanding the ribs to draw the air in and therefore
leaving the lower third of the lungs practically unused. (Chest
breathing). This poor breathing technique is very common today and
it is associated with bad posture and previous learning.
breathing should be practiced at all times when you are stretching
(active and static)
and while exercising. Try and notice just how much better you perform
when your breathing technique is correct. Belly breathing can also
be done at times during the day when you remember. e.g. when in
a queue, if need to calm down, driving etc.
combination with the exercises below it will not be long before
you are breathing correctly and naturally all the time. At this
point these exercises will further advance your breathing efficiency
with corresponding health benefits.
are designed to re-educate you about breathing correctly. They should
be done everyday for the first few weeks. Once these are mastered
you can move onto other breathing exercises to continue long term.
breathing exercises can be after your active
stretching routine in the morning. They are also great to do
just before bed. They help to energize the body by getting more
oxygen to the cells which nourishes and removes toxins.
Standing (or lying to begin) place your hands so that they are over the lower and upper stomach
muscles as well as on your chest.
• Inhale by letting you lower stomach come out followed by the upper stomach and then rising into the chest. Imagine this as a wave starting from the lower stomach and rising into the upper chest.
• Exhale by first drawing in your lower stomach, then the upper stomach and finally releasing the air in the chest. This is same wave like pattern from when you inhaled.
• With the lungs cleared, wait until the body naturally wants to draw air into the lungs and repeat using the same wave of inhalation above.
• Repeat for at least 10 breaths practice.
Draw in a deep breath using your diaphragm.
• Hold this breath then engage the core
and reach up to the sky with your arms and stay on your tip toes
reaching for the sky with breath held for 5 seconds.
• Repeat 5 times
While standing upright breathe in deeply.
• Hold your breath for 5 seconds
• Then let out a continuous slow but steady note by whistling.
• Repeat 5 times
While breathing in raise your arms from your sides until they link
• Hold 5 seconds and exhale by bending over and squeezing
all the air out with your stomach.
• Repeat 5 times.
Link your hands directly overhead.
• Take 5 deep slow breathes in and out.
these regularly will enable you to increase your breathing capacity
as well as help spinal stability by educating your body to breathe
exercises are just a part of the overall approach to healthy living.
To learn more about how to achieve your health and fitness goals
check out my