• Facebook
  • Instagram
Search

TIPS FOR GOOD BREATHING

Here are some tips for good breathing practices.


Nose

  • Breathe in and out through the nose

  • The nose warms, moistens and helps sterilize the air

  • Mouth is closed with the tongue on the roof of the mouth, teeth apart and the face is relaxed

Low

  • Breathe up from the toes

  • When inhaling you want to have your belly expand

Slow

  • Breathe in to a count of four and out to a count of six

  • Pause at the end of expiration, but don’t hold your breath

Let Go

  • Release all the muscle tension, but maintain neutral spine

  • Let the breath just go on its own – you don’t have to force expiration!

  • Think “aaah” while exhaling

Quiet

  • Breathing should be done quietly – this helps overcome the tendency to take too big of a breath



When you get into a situation where your symptoms flare up or you’re feeling stressed, stop and do a self-check by placing one hand on your chest and one hand on your stomach. Where is your breathing coming from? Adjust your posture so that your diaphragm is able to extend when you breathe in. Relax your shoulders and follow the tips above. Remember what it feels like to breathe normally and try to take yourself there.


Just like anything else, practice makes perfect! Practice your breathing morning and evening in less stressful situations and use those techniques throughout the day when you catch yourself breathing poorly.


Exercises for Good Breathing Practices


Beach Pose

Lie on your back with a pillow under your knees. Bring your arms behind your head, just like you were relaxing on the beach. Place a small weight, like a wheat bag, on your tummy. Breathe in through your nose and feel your belly rise under the weight. Exhale through your nose without effort - that is, let the air fall out rather than push the air out.



Poolside Pose

Lie on your stomach, head supported on your hands. Feel your stomach in contact with the ground. Breathe in gently through your nose and feel your body expand as your breath pushes your stomach into the ground. The exhale should feel as if you are simply deflating, the weight of your body squeezing the air out.



CONTRIBUTED BY: Jessica DeMars, Respiratory Physiotherapist BSc.P.T, MSc


12 views0 comments

Recent Posts

See All

All content on Synaptichealth.ca (this "Site"), including any text, video, image, audio, or other format, is for informational purposes only It is not intended to amount to advice on which you should rely and should not be used a substitute for professional medical advice, diagnosis, or treatment. Always seek the direct advice of your physician or other qualified healthcare provider with any questions you may have regarding any medical condition or treatment.

 

This Site includes content provided by third parties, including from other users and third-party licensors. Syn.ap.tic: Spinal Cord Injury and Neuro Rehabilitation Centre ("Synaptic") does not recommend or endorse any specific test, physician, product, procedure or opinion. Synaptic is not responsible for external websites or third-party content. 

 

While we strive to provide accurate information, we cannot guarantee that the information provided on this Site is accurate, complete, or up to date. The Site may contain health or medical-related materials or discussions regarding neuro rehabilitation states. If you find these materials offensive or challenging, you may not want to use this Site. 

No reliance should be placed on any information provided on this Site and use of this Site is solely at your own risk. Synaptic expressly disclaims any liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this Site.

© 2021 Synaptic Health All Rights Reserved.