How to do Diaphragmatic Breathing Exercises for Beginners | PHYSIOTHERAPY
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
- 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.
#diaphragmaticbreathingexercises #physiotherapy #beginners
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Greetings!! My name is Alex Bledsoe, and I got my T.B.I. in 2012. When I woke up from my coma, I told my wife at the time that I lost my voice due to my throat cancer I got in 1959. I was born in 1983, lol. I thought that I was my father!! Anyways, I just recently started voice therapy and she has me doing diaphragmatic breathing exercises and it is helping me so much!! I can ACTUALLY hear me giggle.
Such great guidance on doing the proper breathing techniques. I realise now that I’ve never done my breathing properly and could feel the difference almost immediately, especially by keeping my chest still and focusing on breathing using the diaphragm. Thanks Michelle!
@ciarahurley2420 you're most welcome! I'm so glad to know that the breathing techniques are making a difference for you! Thanks so much for taking the time to comment. All the best!🙏
✨❤🩹These breathing exercises instantly reduce stress and anxiety by releasing specific hormones (parasympathetic nervous system). You will immediately have decreased blood pressure, heart rate, improved lung function and circulating oxygen levels. Especially useful for promoting recovery after illness or post surgery✨
Thank u for this video
Thank you Michelle.
@user-sk4mf4zn9z You are most welcome indeed :)
Thank you. This is very helpful.
@pamelasmithson4303 you're very welcome - glad it was helpful! ❤️
Very clear and correct instructions on diaphragmatic breathing exercises. Thank you.
@rohanaperera1005 my pleasure! Thanks so much 🙏 for your support! So glad you like this video 😊
Tq for sharing the correct technique
Welcome 😊
gain a new subscriber. great work
@user-yn7ed1vd3p Thank you so much for subscribing! I really do appreciate your feedback and support. 💖
Gonna give this a try. Seems like it'll be really relaxing! Hope you're well 😊
@Kat hi there, I hope you're well! Kat I can't begin to tell you how helpful this exercise is. I include it in all my classes now. There are multiple benefits but what it does immediately is slow the nervous system so excellent for decreasing stress hormones and reducing stress and anxiety, plus the effect is immediate. I try to use this technique now anytime I feel tense. The research shows that this type of deep breathing decreases heart rate, blood pressure and circulating oxygen. Have I sold you on it? I have some exercise vids coming out in the next few weeks, I hope you enjoy them Kat
@@michellephysio you have sold me on it! Especially with it helping anxiety. I've always struggled with that. Ohh, looking forward to the exercise videos - it's lovely to see you posting regularly. 😊
@Kat I think you’ll find it helps anxiety - I try to do some every morning after gym to practice and feel calm then I also use them if I feel tense too. I think both ways work best. What would you like next week - core abdo exercises or pelvic floor stretches? I have both ready to go live x
@@michellephysio lets go with the core abdo exercises first!
I wanted to ask actually if you'd ever make a video about exercises for overweight/obese people - I've slowly lost about 37kg, which means I am still obese but out of the "morbidly". I've done that with just walking and reducing calories, but recently I have been wanting to maybe start with some strength training exercises as I know that is important as you age and I am not sure where to start. Usually when I try some on youtube the level of it is far too high for me at the moment.
@Kat done deal - abdo core exercises it is. Yes I would absolutely love to make a video on resistance exercises for obesity, this is a wonderful idea. I’ll plan this week if I can. You’ve done extremely well, congratulations to you Kat, keep up the awesome work.
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Good explanation. What is the benefit, please?
@ritahtaham6073 great question! These exercises have multiple benefits - reduce stress & anxiety immediately (heart rate and BP), increase oxygenation and also relax pelvic floor muscles. Hope this helps Rita!
How many times a day to be done?and for how many minutes?
@Shahzain-lt8rx hello there, do 4-5 breathing exercises in a row then return to normal breathing. It can be done anytime during the day, especially useful for easing tension and relaxing but also increases blood oxygen and lung function. I try to do this 3-4 times throughout the day, especially if I'm tired or need to relax. Hope this helps!
I'm From Bangladesh. I have 1st degree uterine prolapse.with bladder leaks.. Please help me.. How to repair this and this is repair prosible?
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Iam doing kegal last one year. doing dis breathing exercise any problem pelvic floor muscle?
No problem in fact very helpful to relax the pelvic floor muscles after Kegel exercises
I don't get how to do this. When I try this, it really hurts my stomach a lot and I can't take a deep breath and my stomach feels like it's going to explode. I don't understand what I have to do. This also makes me feel really anxious when I try it because I feel like I can't breathe properly.
My belly felt very tight, like it was about to explode when doing this.. Maybe i should does this after my food digests😭😭
Can they be overdone? I think I was overdoing them.
you're suppose to be out of breath mouth breathing hard first like after cardio dance workout