Breathing exercises don’t have to take a lot of time out of your day. It’s really just about setting aside some time to pay attention to your breathing. Here are a few ideas to get started:
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Kinesiologist, discusses weight-assisted breathing drills.
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Physiotherapist, discusses breathing & physiotherapy
Weight Assisted Breathing Drills
The purpose of placing the ball on the stomach is to provide resistance and feedback during the exercise. By consciously engaging the breath, you can learn to use your diaphragm and core muscles to move the ball up and down as you inhale and exhale.
Here's a breakdown of the exercise:
Find a comfortable position: Ensure your body is in an upright and aligned posture. You can use a cushion for support behind your head.
Place the weighted ball on your stomach: Start with a light ball and gradually progress to heavier ones as you become more comfortable with the exercise.
Inhale deeply: Take a deep breath in through your nose, allowing your abdomen to rise. Focus on expanding your lower ribs and diaphragm, pushing the ball upward with the breath.
Pause: Hold the breath briefly at the top of your inhalation, maintaining the position of the ball.
Exhale completely: Slowly exhale through your mouth, engaging your abdominal muscles to gently push the ball downward.
Pause: Hold the breath briefly at the bottom of your exhalation, keeping the ball in a lowered position.
Repeat: Continue this cycle of inhaling, pausing, exhaling, and pausing at the top and bottom of each breath.
As you become more proficient, you can gradually increase the weight of the ball and experiment with larger movements. The exercise aims to improve posture, strengthen the diaphragm and core muscles, and enhance lung capacity.
While this exercise may have benefits for posture and breathing, it's important to note that it should not replace professional medical advice or treatment. Consulting with a healthcare professional, such as a family physician or physiotherapist, can provide personalized guidance based on your specific needs and health conditions. Additionally, working with a registered dietitian and pharmacist can offer comprehensive support for overall health.