Diaphragmatic breathing
Last week, we talked about the Pursed lip breathing, which is the most common breathing excersise to control the short of breath. Besides the Pursed lip breathing,the other technique that your doctor may teach you is diaphragmatic breathing.
Diaphragmatic breathingis done by contracting the diaphragm, a muscle located horizontally between the chest cavity and stomach cavity. Air enters the lungs and the belly expands during this type of breathing.This deep breathing is marked by expansion of the abdomen rather than the chest when breathing. It is considered by some to be a healthier way to breathe, and is considered by some a useful form of complementary and alternative treatment.
To practice this technique, you can lie down or sit on the chair/sofa
Lying down on the bed or floor
1. Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
2. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see "Pursed Lip Breathing Technique").The hand on your upper chest must remain as still as possible.
Sitting on the chair
1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
2. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
3. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
4. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see "Pursed Lip Breathing Technique"). The hand on your upper chest must remain as still as possible.
For prictising this techque,suggest 3-4 times per day,and each time for 5-10 minutes.