Three Helpful Breathing Exercises
Exercise 1:
Pursed Lip Breathing:
- Inhale through your nose. Remember
the nose helps to war, filter and moisten the air
you breath in.
- Exhale slowly through pursed lips.
Pursed lips means having your lips puckered as you
would in whistling or blowing out a candle. Do not
force the air out; let it come out slowly.
- Exhale at leased twice as long as you
inhale. For example, if you inhale on a count of 2,
exhale on a count of 4 or more.
- Practice doing this type of breathing
several times a day.
At first it may seem awkward, and fell like it is
taking a lot of energy. With practice, you will be
able to use pursed lip breathing more efficiently.
- Use pursed-lip breathing especially
during times of stress or breathing difficulty, for
example when you have short of breath during strenuous
activities such as walking, climbing stairs, lifting
or pushing things.
Exercise 2:
A Method Of Diaphragm Breathing
- Assume a comfortable position. (lying
down)
- Place one hand on your belly right
above your navel.
- Place your other hand on your upper
chest. This will detect the movement of your upper
chest.
- Take a few short, fast sniffs through
your nose. You will feel your belly move out when
you sniff in – that is your diaphragm moving.
- Take a few short, fast sniffs through
your nose. You will feel your belly move out when
you sniff in – that is your diaphragm moving.
- Now relax your stomach muscles and
inhale slowly through your nose, letting your belly
rise.
- Try to deep your upper chest still
as you inhale. Breathe in deeply from the belly.
- Repeat the exercise for ten breaths,
then relax and resume your normal breathing.
- Do diaphragm breathing at least 2
to 3 times a day. Begin while lying down. As that
becomes easier, practice while sitting, then standing,
and finally, while walking.
- To make it more exercise, place one
or two-pound weights on your abdomen while you are
doing the exercise.
Exercise 3:
Expanding your lower Chest
Lower Rib Expansion Exercise
- Sit with your feet
on the floor.
- Place your hands
on the sides of your lower ribs
- Breathe in slowly
through your nose and try to push your hands out with
your lower chest.
- Exhale through pursed
lip, letting your hands move back in.
Practice for ten breaths, then relax.
You can also try the exercise while lying on your side
with one arm above your head. This will expand one side
of your chest at a time. For example;
- Lie on your right
side with your left hand over your head.
- Bend your right
arm at the elbow, across your stomach and place your
tight hand on your left lower chest.
- Now breathe in and
try to push your hand out with the left side of your
chest
- Practice for ten
breaths, then switch to the other side.
Managing Acute Attacks of Shortness
of Breath:
For such times try the following steps:
- Position
Get in a position that helps your breathing muscles
work the most efficiently (and takes the load off
your other muscles that are not involved breathing).
Sit, leaning slightly forward, rest your arms on a
table or your lap. If you are standing and have no
place to sit down, lean against a wall. Remember to
keep your back straight to give your chest the room
it needs to move.
- Breathing
Get your breathing under control. Start by breathing
out through pursed lips. Gradually breathe out for
longer and longer. As this gets easier slow your breathing
down even more. Remember, breathe in the nose, out
the mouth. Breathe out for twice as long as you breathe
in.
- Relaxation
As you are getting your breathing under control, consciously
relax all the muscles not involved in breathing. Pay
special attention to your shoulders and arms. Drop
your shoulders down, let your arms go limp. Close
your eyes if this helps you to relax.
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