August 13, 2016
DEEP DIAPHRAGMATIC BREATHING Technique
By Taylor Norris RMT at unionwellness.ca
(Deep) Diaphragmatic breathing can be described as abdominal breathing that is done by contracting the diaphragm muscle, which sits horizontally between the thoracic cavity and abdominal cavity.
Slow deep breaths are drawn into the lungs and the belly and diaphragm then have the opportunity to expand optimally during this type of breathing. The breathing pattern for each repetition (each breath) has three points of focus; it begins with slow and controlled inhaling through the nose, as attention is first focused on expanding the belly out forward, then to the bottom of the ribs to expand them out to the sides and lastly to the chest to expand it upward. Holding the breath in for 3-4 seconds (if possible) and finally exhaling through the mouth then completes one repetition. Benefits of this maintenance exercise include increased relaxation, lymphatic flow and efficiency of gas exchange. It also facilitates stretching techniques and helps to decrease pain and stress. Happy Breathing!!
* Some side effects may include light headedness or dizziness, and possible hyperventilation if done in too long of a sequence, so this is why just 7-9 repetitions are recommended. Also contraindications for breathing exercises can include long-term diabetes and kidney disease.
Inhale through nose to stomach up to ribs and finally chest, hold, then exhale slowly through mouth.
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