Diaphragmatic breathing exercises for beginners with Physiotherapist Michelle Kenway from www.pelvicexercises.com.au. Learn how to do diaphragmatic breathing exercises for relieving anxiety and stress, relaxation, improving blood oxygenation levels and recovering post surgery or after illness. These Physiotherapy diaphragmatic breathing exercises teach beginners the correct deep exercises for relaxation and stress management.
Timestamps
0:00 Introduction
0:27 Breathing positions
0:34 Hand placement for breathing exercises
0:47 Chest remains motionless
0:53 Upper abdominal outward movement (inhale)
1:12 Diaphragmatic breathing exercise real-time
1:45 Real-time practice deep breathing
2:14 Correct breathing speed
2:26 Beginners shortness of breath solution
2:49 How many diaphragmatic breathing exercises
3:02 Deep breathing for stress, anxiety and recovery
Diaphragmatic Breathing Exercises for Beginners Technique
Start your deep breathing exercises lying down, sitting or standing. If you’re upright, lengthen your spine by lifting the crown of your head to the ceiling and raise your chest.
Place one hand on your chest and the other on your abdomen above your navel just below your rib cage. This is to feel any movement of your chest and upper belly as you breathe.
Inhale slowly and deeply through your nose if you can, if not through your mouth. Direct your deep breath down into your belly to fill your lungs with air. As you inhale, notice the outward or forward movement of your belly beneath your hand. Your waist will also widen as you inhale deeply using your diaphragm..
Next breathe out (exhale) slowly through your mouth and allow the air to gently fall away from your lungs. You should feel the hand on your belly sink slowly back down as you breathe out.
When doing diaphragmatic breathing your chest should remain motionless throughout, only your upper belly moves as you breathe in and out. The hand on your chest should remain still and your shoulders relaxed and away from your ears during these breathing exercises.
Repeat this deep breath, breathing in slowly through your nose if you can, inhaling deeply and directing your breath down into the belly so that you feel the hand on your belly rise as your lungs expand. Your chest should remain still as you inhale and exhale.
Beginners can occasionally feel a little short of breath initially, especially accustomed to using a shallow upper chest pattern of breathing. Take a break if needed, and then continue when you’re ready.
Practice diaphragmatic breathing exercises without using your hands for feedback about the movement of your chest and belly when you feel confident you are breathing using your diaphragm with the correct technique. With practice, diaphragmatic breathing feels more natural and becomes automatic.
How Many Diaphragmatic Breathing Exercises
You can do these breathing exercises any time, it’s a great practice to do them daily.
Aim to complete 4-5 consecutive deep breathing exercises. These can be performed hourly when recovering after surgery or illness.
Diaphragmatic breathing exercises can relieve anxiety and stress so they can be performed any time you feel tense and the need to relax.
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